Varieties
As is the case for white rice, brown rice is available in three sizes: short-, medium-, and long-grain.
When cooked, long-grain rice produces light, dry grains that separate easily. Short-grain rice has fat, almost round grains that have a higher starch content than either the long- or medium-grain varieties, and the grains stick together when cooked. Medium-grain rice, as could be expected from its name, has a size and character between the other two.
Brown rice also comes in quick-cooking and instant varieties.
Preparation, uses, and tips
Brown rice takes a little longer to cook than white rice does—about 45 minutes compared to 15 or 20 minutes for white rice.
To prepare cooked rice, you will need 1 cup (195g) brown rice (short-, medium-, or long-grain), 2 cups (473.16ml) water, 1/2 teaspoon (3g) salt, and 1 tablespoon (14g) butter or olive oil (15ml), if desired.
Rinse the rice well and drain it. Put it in a heavy saucepan with the water, salt, and butter or olive oil, if using. Bring to a boil, stir, reduce the heat to low, and cover the pot with a tight-fitting lid. Cook the rice for 45 minutes, without stirring it or removing the lid. Just before serving, fluff the grains gently with a fork. Makes 3 cups (710ml).
Quick brown rice (which has been partially cooked, then dehydrated) cooks in about 15 minutes, and instant brown rice cooks in about 10 minutes.
To reheat rice, add 2 tablespoons (30ml) of liquid for each cup (195g) of cooked rice. Cover and heat on top of the stove or in the oven until heated through (about 5 minutes). In a microwave oven, cover and cook on HIGH about one minute per cup (195g). Fluff with a fork.
Nutritional Highlights
Rice, brown (long-grain, cooked), 1 cup (195g)
Calories: 216
Protein: 5g
Carbohydrate: 44.7g
Total Fat: 1.75g
Fiber: 3.5g
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
