Rice

Rice is the staple for two-thirds of the world’s population. It is a wholesome and nutritious cereal grain — a complex carbohydrate that has iron, niacin, thiamin and folic acid. White rice contains 103 calories per half-cup serving. Brown rice has more fiber and is a source of whole grains. When purchasing rice, remember that 1 pound of uncooked rice equals about 2 cups of cooked rice. White rice will keep almost indefinitely on the shelf if stored in a tightly covered container. Cooked white rice can be kept in the refrigerator for up to six days if covered. Cooking Rice On the Stove Top: You can cook rice in two different ways: on the stove Combine 1 cup rice, 2¼ cups liquid, 1 teaspoon salt top or in the microwave. (optional) and 1 tablespoon butter or margarine (optional) in 2- to 3-quart saucepan. Heat to boiling; On the Stove Top: stir once or twice. Reduce heat; cover and simmer. Combine 1 cup rice and 2 cups water in a saucepan Cook for 45 to 50 minutes. If rice is not quite tender with a tight fitting lid. You can add 1 teaspoon salt or liquid is not absorbed, replace lid and cook 2 to 4 and 1 tablespoon butter or margarine if you would minutes longer. Fluff with fork. like. Heat to boiling; stir once or twice. Reduce heat; In the Microwave: cover and simmer for 15 minutes. If rice is not quite tender or liquid is not absorbed, replace lid and Combine 1 cup rice, 2¼ cups liquid, 1 teaspoon salt cook 2 to 4 minutes longer. Fluff with a fork to allow (optional) and 1 tablespoon butter or margarine steam to escape. (optional) in 2- to 3-quart deep microwave baking dish. Cover and cook on HIGH 5 minutes or until In the Microwave: boiling. Reduce setting to MEDIUM (50% power) Place the above ingredients in a 2- to 3-quart and cook 30 minutes. Fluff with fork. microwave baking dish. Cover and cook on high for 5 minutes or until boiling. Reduce setting to Variations medium and cook 15 minutes. Fluff with fork. Now that you have the rice cooked, here are some quick stir-ins to jazz up that plain, white rice. Try Cooking Brown Rice adding these ingredients to 1 cup of cooked rice. 1 cup uncooked brown rice Spanish Rice — Add 1¼ cups prepared salsa. 2¼ cups liquid (water, broth, juice) 1 tablespoon butter or margarine (optional) Vegetable Pilaf — Add 1 beef or chicken bouillon 1 teaspoon salt (optional) cube to cooking water. Add 1 tablespoon soy sauce and 1 can of mixed vegetables. Note: 1 cup uncooked brown rice yields about 3 to 4 Breakfast Rice — Add 2 tablespoons sugar, 1 cups cooked rice. teaspoon cinnamon and 2 tablespoons raisins. Try the recipes on the back for delicious and Rice with Broccoli — Add 1 cup cooked fresh or nutritious ways to use rice! frozen broccoli. Emerald Isle Rice — Add peas and finely chopped mint. Cheesy Rice — Add butter and Parmesan cheese. stirring, until the rice is just beginning to brown, 4 Baked Rice — Add crumbled bacon and sour cream. to 5 minutes. Add onion and salt and cook, stirring, until the onion begins to soften, about 2 minutes. Mushroom Rice — Add sauteed mushrooms and Add garlic and cook, stirring, until fragrant, 1 onion. minute more. Pour tomato sauce over the rice and Gravy Rice — Add a beef or chicken gravy. cook, stirring, for 1 minute. Stir in broth and bring to a boil. Reduce to a simmer, Chinese Rice cover and cook until the rice is cooked, about 15 minutes. Stir in vegetables and serve. 2 cups cooked rice 1 tablespoon oil Brown Rice Variation: Use 1 cup long-grain brown ¼ cup chopped onion rice and 1 3/4 cups broth. In Step 2, simmer for 45 ¼ teaspoon ground ginger minutes. Remove the rice from the heat and let stand, 10 ounces frozen vegetables of any type covered, for 15 minutes before adding the vegetables. 1 tablespoon soy sauce 1 egg Chicken or Turkey and Rice Casserole ¼ teaspoon garlic 2 cups leftover chicken or turkey Saute onion and any chopped vegetables until crisp ¼ cup butter or margarine tender. Add cooked rice, soy sauce and egg. Stir fry ½ cup onion, chopped until egg is cooked. ½ cup flour 2 cups low-sodium chicken stock or water (add a Rice and Vegetables chicken bouillon cube, if you have one) 2 cups leftover vegetables or one can of any vegetable 3 cups cooked rice 3 cups cooked rice 1 15-ounce can black beans, drained and rinsed salt and pepper to taste 1 16-ounce can corn, drained ½ cup bread crumbs or cracker crumbs 1 medium onion, chopped 2 tablespoons Parmesan cheese or cheddar cheese ½ cup shredded cheese Place butter in skillet and add onions: saute until Mix rice, beans, corn and onion and season to taste onion is soft. Add flour, mixing well. Add chicken with salt, pepper, garlic powder and cumin. Turn into stock or water and cook until thick and bubbly. Stir a baking dish or 9-inch square pan. Heat in oven at in chicken or turkey, rice and vegetables. Season 350°F for 20 minutes. Sprinkle cheese over top and with salt and pepper to taste. Turn into a greased bake for 5 more minutes or until cheese is melted. casserole dish or 9×13-inch pan. Mix bread crumbs Mexican Rice with cheese and sprinkle over the top. Bake at 350°F for 30 minutes or until heated through. 2 tablespoons canola oil 1 cup long-grain white rice To find out if you are eligible for free nutrition ½ cup finely chopped onion education, call UAF Cooperative Extension Service at ¼ teaspoon salt 907-474-7930 or visit www.uaf.edu/ces/hhfd/fnp. 1 tablespoon minced garlic 1 8-ounce can tomato sauce Call 1-877-520-5211 or visitwww.uaf.edu/ces 1½ cups reduced-sodium chicken broth or vegetable This material was funded by the USDA/Supplemental Nutrition Assistance Program broth and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. ½ cup frozen mixed vegetables (such as corn, peas The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance and carrots), thawed to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 907-465-3347. USDA is an equal opportunity provider, employer, Heat a large heavy saucepan with a tight-fitting and lender. The Univerisity of Alaska is an AA/EO employer and educational institution and prohibits illegal discrimination against any individual: www.alaska.edu/titleIXcom- lid over medium heat. Add oil and rice and cook, pliance/nondiscrimination: www.alaska.edu/titleIXcompliance/nondiscrimination