Brown Rice Recipe

Brown Rice Recipe

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Makes 3 cups cooked rice

Flavorful and satisfying, brown rice is an excellent source of protective soluble fiber. In the cooking method described below, the rice is toasted, then simmered in plenty of water (like pasta) to enhance its flavor and reduce its cooking time.

  • 1 cup dry short- or long-grain brown rice
  • 4 cups boiling water
  • 1/2 teaspoon salt

Rinse rice in cool water. Drain off as much water as possible.

Place rice in a saucepan over medium heat, stirring constantly until completely dry, 3 to 5 minutes.

Add boiling water and salt, then cover and simmer until rice is just tender, about 35 minutes. Pour off excess liquid (this can be saved and used as a broth for soups and stews if desired).

Per 1-cup serving:

  • Calories: 229
  • Fat: 1.9 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 7.3%
  • Cholesterol: 0 mg
  • Protein: 5.3 g
  • Carbohydrates: 47.5 g
  • Sugar: 0.7 g
  • Fiber: 6.9 g
  • Sodium: 403 mg
  • Calcium: 21 mg
  • Iron: 0.9 mg
  • Vitamin C: 0 mg
  • Beta-Carotene: 0 mcg
  • Vitamin E: 0.1 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.