What is whole grain brown rice? Brown rice is the whole rice Erain before the bran layer is removed to nrake white rice. The bran layer contains vitanrins, minerals and fiber and gives brorn;n rice a nuttier taste and chewier texture tlran enriched white rire. All brown rice is whole grain.

Choosing brown rice Look for trrown rice alongside enriched white rice on supermarket shelves in regular, instant or quick-cooking forms. lt s easy to select brown rice since the only ingredient listed on the package ts... "Brovrn Rice."

The FDA sayirlat Brown rice... dietr ridr in whole o 1 cup cooked provides 2 oI 3 daily servings of whole grains gmin fpo& sudr ar recommended by the U.S. Dietary Guidelines brown rice and olher plant foo*, ard low . is low in calories in toial fat sitrrabd . has only a trace of fat and no trans fat or saturated fat fatand drolerteml mayHp leduethe i is cholesterol- and sodium-free rirk of hcart r[r** . is gluten-free and the least allerEenic o{ all grains and antain tanarl . helps reduce the risk of heart disease, diabetes and certain cancers

2 EASY WAYS to Prepare Regular Brown Rice Healthy Rice Bowls 3 Easy Steps to a Basic Cooking Directions Rice Pilaf Directions Complete Meal For besf resulfs-. follow Heat 'l Tbsp. oil in a large skillet or Brown rice is the perfect i:ackage directions. salrcepan over medium heat. Add partner for other healthy /: cup chopped onion and cook untii Combine 1 cup brown rice foods in the WIC Food tender. Stir in 1 cup brown rice and andZth cups of water in Package. a 2- to 3-quart saucepan. cook until lightly toasted. Add ZVt cups chicken, beef or vegetable broth. Bring to a boil, stirring Begrn laatit Reduce heat to lov,r; cover and sinrmer once or ttvice. Reduce heat; It= cooked cover and simmer 30 to 30 to 40 minutes or until tender. brawn nce 40 minutes or untiltender. Season with salt, pepper and chopped fresh herbs, if desired. Makes 3lz cups. Makes 3'4 cups. Add colorful cookecl regetab/es How to rtore dry, uncsoksd,hrohrn rice Because the bran,iayer has a trace amount of oil; brourn'rice stays fresh in your pantry approximately 6 months. Refrigerator or freezer Tolt tutttt storage is recommended to extend freshness. iean prolerns like poultry; lean mea8, Get ahead on your next meal! seafor:d, Cook extra rice for a quick start to your next meal. Cooked rice stays beans or tr:fu fresh when refrigerated in a tightly covered container or in an air-tight ilnally1 tass tvrtl't your favonfe food storage bag for 3 to 5 days or frozen up to 3 montl"rs. s€a5on/rlqs and seuces/ - over - aaaaatatttalataatattaaaaa Spanish Rice Vegetable Fried Rice This classic-style Spanisls rice is ntade hearry with whole grain Iou ran chaase your {avorite vegetables as yau like. Ilte secrel Io 0ron'n rice and vegetables. mafung fried rire rs usrng le{tavar rite! 'Tbsp, 1 vegetabte oil 2 lbsp. ',ieg etable oil, dir,,ided I small onion, dropped {up chopped carrots 1 small green bell peppa, chopped CUP chopped celery or bok choy 2 cloves garlic, minced (Lill chopped broccoli 1 cup brown rice 1 cup sliced green onions 'l 2h cups low-sodium rhicken broth tsp. gratd fresh ginger (optionall 1 ( 14. 5 oz.) can diced tomatoes 3 cups chiltecl, cooked brorvn rice chopped rilmtro (optionali 2 large eggs, beaten 2 lbsp. soy sau[e 1. Heat oil in large skillet over rnediLrm heat. Add onion, green pepper 2 tsp. dark sesane oil (optional) and qarlic cook, stirring occasionally, 3 minuter Stir in brolvn tice and cook about J minutes or until lightly toasted. L Heat I tablespoon oil in large nonstick skillet or wok over medium- high heat. Cook carrots, celety, broccoli, green onions and ginqer, ?.Add chicken broth and tomatoes wifi their iuice. Bring to a boil; stirring freqrently, 3 to 4 minutes or until tender'ffisp. reduce heat and simmel tighdy rovered, 3G to 40 minutes ot'until rice is tender. 2.Add I tahlespoon oil and the rice; cook, stirring frequendy, until rice is heated through. 3. Season,uvith salt and pepper. Stir in chopped cilantro, if desired. hilakes 8 servings. 3. Push rice rnixture toward edge of skillet, p0ur egg in centet and stir genfly to cook; gradually rtir in rice Drizzle with soy sance and Each serving provides 130 calorier 4 gram5 prot€in,3 grams fat 22 grams carbohydrate 2 grams tleary fiber, 0 milligrams cholesterol, Eesame o[], if desired. Toss l,'rell. Makes 6 servings. 150 millig;ams sodium. Each sewing provides 200 calorieq 6 gramt protein, T grams ht 28 gramr caftohydmte 4 grams deEry fiber. 70 milligrams cholesttrcl, 510 milligrams sodium.

;;;;;; ;;;;;,,o*n Rice sarad Chicken Broccoli Brown Rice Casserole Saiads wi* brown rire are easy and satisfyrng. &rs one combines {hicken and rire is a dassir con*hation. Adding vegetables mdkes rice with garden vegetables, fresh herbs and /eman-oiive ail dressing. ila romplefe meal. 3 rups cooked bro'arn rice 3 cups cooked broi.in rice 1 cuP choPPrg{ curumber 1 pkg. frozen broccoli florets or cuts, thawed 1 eup chopped seeded tomato 3 cups rubed, rooked chicken or turkey t[ cup sliced green onions 1 can ilOYl oz.) cteam of mushrr:om or chicken soup 7: cup chopped fresh parsley 1 rup low{at milk Iri ground black pepper cup rhopped fresh ntint leaves '/r tsp. rii cup olir,,e oil 2 cups shredded cheddar or colby cheese. divided Ir cip lemon iuice L ln 3-qt rectangular or ovd b*ing dish, layer rice, hroccoli Ili salt tsp. and chicken. ,; trp. ground black pepper 2. In medium microwavahle howl, combine soup, milk and pepper" 1. (ombine rice. cucumbel tomato, gleen onions, parslqr and mint in fu{icroltave on H16H 2 to 3 minutes or until hoL Stir until creamy a large bolvl. add 1 cup ctreese ln small mix olive oil, lemon saltand peppa. Pout over 2. a bowl iuice 3. Pour soup mixture over all ingredierts in baking dish. Using a fork, toss well; chill. Makes 6 rice minture and servingl moue ingredients gendy t0 allow sauce to flow through layets. Car be seled on bed oflettuce or used as a filling for pita bread 0r tortillar 5prinkle remaining cheese qver top.

6reek Salad Twist: Add l/3 cup crumbled feta cheese and 1/3 cup 4. Bake at 375"F for l0 minutes or until sauce is bubbty atd eheese ir pitted Kalanrata or black olives, sliced. melted. Makes 6 servings.

Each seruing providrs 21 0 caloricl 3 grams protcin, 1 0 gramr fat Each serving provides 370 calories, 39 grams protein, 9 grams fut 26 grams

CROWNTI$THEUSA For more recipes and to download rice information, visit vvww.usariGe.com/wic