Low-FODMAP Baked Coconut Rice Recipe

Baked Coconut Rice

Patsy Catsos, MS, RDN, LD

Updated on September 20, 2019

(6 ratings)

Total Time: 40 min

Prep Time: 5 min

Cook Time: 35 min

Servings: 8 (3/4 cup each)

Nutrition Highlights (per serving)

200 calories

15g fat

15g carbs

3g protein

Show Nutrition Label

Nutrition Facts
Servings: 8 (3/4 cup each)
Amount per serving
Calories	200
% Daily Value*
Total Fat 15g	19%
Saturated Fat 12g	60%
Cholesterol 0mg	0%
Sodium 300mg	13%
Total Carbohydrate 15g	5%
Dietary Fiber 2g	7%
Total Sugars 1g
Includes 0g Added Sugars	0%
Protein 3g
Vitamin D 0mcg	0%
Calcium 25mg	2%
Iron 2mg	11%
Potassium 190mg	4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Baking rice in the even heat of a heavy pot yields perfectly cooked, fluffy grains. The technique is easy, and the rich flavor of the coconut milk is a perfect complement to the rice.

Different parts of the coconut have different types and amounts of FODMAPs in them; some coconut products are therefore more IBS-friendly than others. The canned coconut milk used in this recipe is lower in FODMAPs than coconut milk "beverage." Enjoy this dish with grilled or sautéed vegetables, fish, or chicken.

Ingredients

1 tablespoon coconut oil
2 cups uncooked brown jasmine rice
1 teaspoon salt
13.5-ounce can coconut milk
2 cups water
½ cup slivered fresh pineapple
¼ cup toasted coconut flakes
¼ cup toasted sliced almonds

Preparation

Preheat the oven to 375F.
In a 4-quart ovenproof pot, melt the coconut oil over medium heat on the stovetop. Rinse and drain the rice in a mesh strainer and add it to the coconut oil. Brown the rice, stirring occasionally, for 5 minutes. Add the salt, coconut milk, and water. Bring the rice to a boil.
Cover the pot tightly with a heavy lid or aluminum foil and place it in the oven. Bake for 35 minutes. Test it to make sure it is almost tender. If it isn’t almost tender, add another quarter cup of water and return it to the oven for another 10 minutes. Allow the rice to rest, covered, for 5 more minutes to complete the cooking process. Fluff and serve the rice, garnished with slivered pineapple, coconut flakes, and sliced almonds.

Cooking and Serving Tips

Some varieties of brown rice need to be cooked longer than others and therefore may need more or less cooking liquid. Experiment with your favorite brown rice to determine the ideal amount of added water and baking time.

If toasted coconut flakes or sliced almonds cannot be purchased, you can toast them yourself. Use a small, heavy skillet, and toast them separately in case they brown at different rates. Preheat the skillet over medium-high heat. Add the coconut flakes or almonds and toast them, stirring continuously, until they are light golden-brown, 2 to 3 minutes. Don't leave the pan unattended, as they burn easily.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!