Brown Rice Information

Title:
Brown Rice Information

Yield:
3 Cups

Categories:
Information




Ingredients:









 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 = 1/2 cup cooked unenriched brown rice


 


 Calories              89


 Protein                1.9  g.


 Carbohydrate          19.1  g.


 Fat                     .45 g.


 Sodium                 3.0* mg.


 Potassium             52.5  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 2-1/2  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


 


 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip