Alice Henneman, MS, RDN, UNL Extension in Lancaster County
With almost 2 grams of healthy fiber and just over 100 calories per half cup … have you tried the nutty flavor of brown rice?
What's more, whole grains — such as brown rice — may help reduce the risk of diabetes, heart disease and certain cancers, and may even contribute to maintaining a healthy weight.
Brown rice takes longer to cook than regular white rice (about 45 minutes vs. 15 or 20 minutes). However, it's easy to cook a larger batch and enjoy more than one meal for your effort.
Storing Cooked Brown Rice
Cooked brown rice can be stored, covered tightly, in a shallow container in the refrigerator for 4 days. It will maintain good quality in the freezer for 6 months but will remain safe indefinitely in the freezer as long as the temperature remains at 0 degrees F or lower. After cooked rice has cooled in the refrigerator, transfer it to plastic freezer bags in quantities needed for future meals. Label with the date and quantity.
Because of the oil in its bran layer, uncooked brown rice has a shorter shelf life than white rice and maintains its quality for about 6 months. For longer storage, refrigerate or freeze uncooked brown rice. Refrigerated brown rice will maintain quality for 6 to 12 months.
IMPORTANT! Refrigerate extra cooked rice in shallow containers as it cools faster in the refrigerator. It's OK to refrigerate foods while they're still warm. Perishable cooked foods, such as rice, shouldn't be left at room temperature longer than TWO hours TOTAL time.
For thicker foods — such as rice, soups, hot puddings, etc. — limit depth of food to 2 inches. Loosely cover the rice. This allows heat to escape and protects from accidental contamination from other foods during cooling. Cover tightly when cooled. Plan to use within 4 days.
Preparing Brown Rice
Brown rice may be used instead of white rice in many recipes. It tastes especially good in salads, stuffing, stews and vegetarian dishes. Brown rice is available in three sizes:
- Long-grain rice: produces light, dry grains that separate easily.
- Short-grain rice: yields fat, almost round grains with a higher starch content than the other two varieties; the grains stick together when cooked.
- Medium-grain rice: has a size and characteristics between the other two rice varieties.
Follow package directions for preparing brown rice. Brown rice may be cooked top of range, in a regular or microwave oven or with a rice cooker.
Tips on Selecting a Rice Cooker
If cooking rice seems like too much fuss and an uncertain outcome, consider trying a rice cooker.
A rice cooker features an inner pan that rests above a heating element. Specific ratios of water and rice are added to the cooker. Rice cookers determine when the rice is done by sensing the temperature of the inner pan.
Helpful features include:
- Glass lid to view cooking process
- Hole in lid so steam escapes
- Nonstick pan
Pointers to successfully use a rice cooker include:
- Read the directions that come with your rice cooker to learn how much rice and liquid to use for different types of rice. Check how long rice may be left in the cooker on the "keep warm" setting.
- Be aware when the rice cooker directions refer to "cups" of rice, they usually refer to the cup or scoop that comes with the cooker. This may be smaller than a typical 8-ounce cup.
MEXICAN SKILLET RICE (featured recipe)
- 1 pound lean ground beef or turkey
- 1 medium onion, chopped
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 3 cups cooked brown rice
- 1 16-ounce can pinto beans, drained
- 2 4-ounce cans diced green chiles
- 1 medium fresh tomato, seeded and chopped (optional)
- Fresh cilantro for garnish (optional)
- In large skillet over medium-high heat, cook meat until brown, stirring to crumble; drain. Return meat to skillet.
- Add onion, chili powder, cumin and salt; cook until onion is tender.
- Stir in rice, beans and chiles; thoroughly heat.
- Top with tomato and garnish with cilantro if desired. Serve immediately.
Nutrition Facts per serving: Calories, 313; Total Fat, 9g; Cholesterol, 29 mg; Sodium, 340 mg; Total Carbohydrate, 43 g; Dietary Fiber, 6 g; Protein,17 g
SOURCE: Recipe and image courtesy of the USA Rice Federation. For more information about rice, visit www.usarice.com
- If desired, lower the sodium further by cutting back or omitting the salt, especially if your beans are canned with salt.
- When I tried freezing some of this recipe for later use, I was quite pleased with the results. As I was reheating it in the microwave at work, several people commented on how good it smelled!