Whether you prefer enriched white rice or the nutty taste of whole grain brown rice, the good news is that they both have a place in a balanced diet. Rice is an affordable partner on your plate, pairing well with other healthy foods such as beans, seafood, lean protein, vegetables and fruits. U.S. rice has approximately 100 calories per half-cup cooked serving and is low is sodium, cholesterol, trans fat and GMO free. Rice is also gluten-free and the least allergenic all grains.
- White rice is enriched with iron, niacin, and thiamin and fortified with folic acid
- Whole grain brown rice retains the nutritious bran and germ layers, with all the fiber, antioxidants, vitamins and minerals.
- Wild Rice is a whole grain that is high in protein and often blended with white or brown rice.
- Sprouted Rice is brown rice that is allowed to germinate until flavor and nutritional benefits are maximized. Its mild, nutty flavor is a cross between white and brown rice.
- Rice blends contain a blend of multiple rice types that create a versatile product that pairs well with all flavors and cuisines.
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- Long grain rice works well in entrees, side dishes, soups, salads, and for any dish in which you prefer separate, distinct grains. Medium and short grain rice are good choices for creamier dishes such as risotto, rice pudding, sushi, and other Asian dishes.
- Cooked rice can be stored in the refrigerator in a tightly-closed container for three to five days, or it can be frozen for up to 6 months.
- To make perfect rice on the stovetop, keep the lid on the pot during cooking to prevent steam from escaping. Do not stir.
Brown Rice with Sizzling Chicken and Vegetables
Rice bowls with vegetables and chicken, popular at many restaurants, are appealing to children and adults, alike. Simple to prepare at home!
- 3 Tablespoons low-sodium soy sauce
- 1/4 cup water
- 1 Tablespoon honey
- 1 Tablespoon cornstarch
- 1 1/2 Tablespoons canola oil
- 2 cloves garlic, minced
- 1 pound boneless chicken breast, cut into 1-inch cubes
- 1 small white onion, cut into small wedges
- 3 medium carrots, peeled and thinly sliced diagonally
- 1 1/2 cups small broccoli florets
- 1 medium red bell pepper, cut into 1-inch pieces
- 3 cups cooked brown rice
- Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
- Heat oil in a wok or large skillet. Add minced garlic; sauté about one minute until garlic is golden. Add chicken; cook about 5-6 minutes, then push chicken to the side.
- Add onions to center of skillet; cook until slightly tender and push to the side. Continue with carrots, broccoli, and peppers separately, placing each in the center of pan, cooking until slightly tender and pushing to the side.
- Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens. Mix in with vegetables and chicken.
Nutritional Information: Calories 490, Total Fat 10 g, Cholesterol 75 mg, Sodium 680 mg, Carbohydrates 61 g, Fiber 6 g, Protein 39 g
Information and Recipe source: U.S. Grown Rice thinkrice.com