Baked Coconut Rice

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Patsy Catsos, MS, RDN, LD
Updated on September 20, 2019
baked coconut rice
Patsy Catsos, MS, RDN, LD
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 Hide 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

  1. Preheat the oven to 375F.

  2. 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.

  3. 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.

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