Brown rice information

Yield: 3 cups

Measure Ingredient

Natural Brown Rice ================== Brown rice is the whole grain which retains a natural coating of bran. This rice bran can be an important weapon in the fight against cholesterol. Research has shown rice bran to be effective in lowering blood cholesterol levels.

Brown rice contains 10% rice bran. In addition to lowering cholesterol, the rice bran layer gives the rice a light tan color, a subtle, nut-like flavor and an interesting chewy texture. Brown rice provides slightly more fiber, Vitamin E, protein, phosphorus, riboflavin, and calcium than white rice. However, most white rice is enriched and therefore provides more thiamin and iron.

The key to a healthy diet is eating a variety of foods... and avoiding foods that are high in fat, sugar, and sodium. Consume half your calories ~- if not more -- from foods that are high in complex carbohydrates, such as grains (like rice), fruits, and vegetables.

After all, fats are fattening. One gram of fat has 9 calories but one gram of carbohydrate has only 4.

Nutrition Information Per Serving ================================= Serving Size = ½ cup cooked unenriched brown rice Calories 89 Protein 1.9 g. Carbohydrate 19⅒ g. Fat .45 g. Sodium 3.0* mg. Potassium 52½ mg. Phosphorus 55.0 mg. Cholesterol 0 mg.

*Varies with the sodium ion content of water and the addition of salt in cooking.

NOTE: Optional ingredients are omitted from the nutritional calculations. When ingredient options appear in a recipe, the first ingredient choice is used for calculation.

Cooking Brown Rice ================== When cooking brown rice, always follow package directions. When directions are not available, use this easy method.

+-----------------------------------------------------------------+ | 1 cup brown rice | | 2 to 2-½ cups liquid | | 1 tablespoon butter or margarine, optional | | 1 teaspoon salt, optional | +-----------------------------------------------------------------+ | Combine ingredients in 2 to 3-quart saucepan. Bring to a boil; | | stir once or twice. Reduce heat, cover, and simmer 45 to 50 | | minutes, or until rice is tender and liquid is absorbed. Fluff | | with fork. Yield: 3 cups | | | | Microwave Oven Instructions: Combine all ingredients in deep | | 2 to 3-quart microproof baking dish. Cover and cook on HIGH | | (maximum power) 5 minutes or until boiling. Reduce setting to | | MEDIUM (50% power) and cook 30 minutes. Fluff with fork. | +-----------------------------------------------------------------+ Source: Brown Rice Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias

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