I know, rice is not an ideal food. It’s mostly starch with little nutrition. One of the main pillars of the Dr. Dan food plan is sustainable. If you love rice, I’m not going to tell you to never eat it again. There is a way to increase the nutrition and move it off the naughty list. This recipe is so easy and makes a nice quantity that it will merge with the planover system just fine, So if rice has got you, then try this Greek lemon version. Go easy on it as it will slow down any weight loss in your plans. There is also evidence that eating the starch after eating protein and fat will blunt the insulin rise, so save the rice for the end of the meal.

Start with a large saucepan with a cover. It must hold 4 cups of liquid ( one liter) with room to spare.

You will need:

6 tablespoons good quality cooking olive oil

4 cups of chicken stock, home made is best. (see my easy chicken stock here)

3 lemons, juiced

3 cups of basmati rice, from India please. Dawat aged is my favorite.

3 teaspoons sea salt

1) Place pan on medium-high heat

2) add 6 tablespoons olive oil, let it heat up

3) add the rice and salt, turn sparingly, let the rice start to brown.

4) Heat up 4 cups of chicken stock, microwave or stovetop.

5) When about 1/3 of the rice is toasted golden and the nutty smell is obvious, add the salt and lemon juice. Stir well for 30 seconds.

6) Slowly add the hot chicken stock to the rice while stirring gently.

7) Let the rice come to a boil, then turn heat all the way down to simmer. Cover for 30 minutes.

8) After 30 minutes, remove from heat, gently fluff. Place lid back on with small gap to allow steam to leave and allow rice to cool.

9) Refrigerate. The flavors intensify in the refrigerator and it reduces the starch availability by converting it to a more resistant form. Reheat as needed. It will keep for up to a week in the refrigerator.