Using a small amount of crushed dry-roasted almonds lets you distribute their nutty flavor throughout this dish without adding much fat.

　　

Ingredients

serves 8, 1/2 cup per serving

　　2 cups fat-free milk

　　1/4 teaspoon salt

　　2 cups uncooked instant white rice

　　1/4 cup sliced almonds (about 1 ounce)

　　1/2 teaspoon coconut extract

　　

Step 1

In a medium saucepan, bring the milk and salt to a boil over medium-high heat, about 12 minutes.

　　

Step 2

Stir in the rice. Return to a boil, about 1 minute. Reduce the heat and simmer, covered, for 5 to 6 minutes, or until the liquid is absorbed.

　　

Step 3

Meanwhile, in a small skillet, dry-roast the almonds over medium heat for about 4 minutes, or until just fragrant, stirring frequently. Remove from the skillet so they don’t burn. Let cool for 1 minute. Using the back of a spoon or fork, finely crush the almonds, or wrap them loosely in plastic wrap and crush with a rolling pin or the side of a glass.

　　

Step 4

Add the coconut extract to the rice, fluffing with a fork. Stir in the almonds.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 127

　　

Step 7

Total Fat: 2.0g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 1mg

　　

Step 13

Sodium: 101mg

　　

Step 14

Carbohydrates: 22g

　　

Step 15

Fiber: 0g

　　

Step 16

Sugars: 3g

　　

Step 17

Protein: 5g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 1/2 Starch

　　American Heart Association Quick & Easy Meals