BROWN RICE BROWN RICE

NUTRITION NUTRITION  Did you know all white rice starts out as brown rice? Brown rice is a whole grain  Did you know all white rice starts out as brown rice? Brown rice is a whole grain because it doesn’t have its outer layer (which is full of nutrients!) removed. because it doesn’t have its outer layer (which is full of nutrients!) removed.  Brown rice is chewier than white rice, and has a mild nutty flavor. People who  Brown rice is chewier than white rice, and has a mild nutty flavor. People who consume brown rice regularly start to prefer its delicious flavor. consume brown rice regularly start to prefer its delicious flavor.  Compared to white rice, brown rice contains about 4-5 times as much fiber,  Compared to white rice, brown rice contains about 4-5 times as much fiber, which is essential for good digestive health. which is essential for good digestive health.  Brown rice is also a great source of:  Brown rice is also a great source of:  Potassium (important for muscle and heart function, and promotes  Potassium (important for muscle and heart function, and promotes healthy blood pressure healthy blood pressure  Magnesium (needed by nervous system, heart, and immune system)  Magnesium (needed by nervous system, heart, and immune system)

 Manganese, selenium, vitamin B1, vitamin B3, folate, and zinc (all of  Manganese, selenium, vitamin B1, vitamin B3, folate, and zinc (all of which are essential nutrients!) which are essential nutrients!)

PREPARE PREPARE Because of its outer layer, brown rice takes longer to cook than white rice. To Because of its outer layer, brown rice takes longer to cook than white rice. To prepare brown rice perfectly every time: prepare brown rice perfectly every time: 1. In a pot with a lid, boil 2 cups water for every 1 cup rice. 1. In a pot with a lid, boil 2 cups water for every 1 cup rice. 2. Once water is boiling, add brown rice, cover pot with lid, and reduce heat to a 2. Once water is boiling, add brown rice, cover pot with lid, and reduce heat to a simmer (low heat). simmer (low heat). 3. Simmer for 45 minutes, then turn off heat and let steam (continue to cook in the 3. Simmer for 45 minutes, then turn off heat and let steam (continue to cook in the pot) for 15 minutes (do not remove lid while rice is simmering and steaming). pot) for 15 minutes (do not remove lid while rice is simmering and steaming). 4. Remove lid, fluff rice with a fork, and enjoy! 4. Remove lid, fluff rice with a fork, and enjoy!

STORE STORE  Uncooked brown rice can be stored at room temperature for about six months.  Uncooked brown rice can be stored at room temperature for about six months.  Cooked rice can be stored in the refrigerator in a covered container for about 4  Cooked rice can be stored in the refrigerator in a covered container for about 4 to 6 days. to 6 days.  Once cooked, rice can also be stored in the freezer and then reheated in the  Once cooked, rice can also be stored in the freezer and then reheated in the microwave when you’re ready to use it. microwave when you’re ready to use it.

chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD Un-Fried Rice Un-Fried Rice

Serves: 4 Serves: 4 Prep: 10 minutes | Cook: 20 minutes Prep: 10 minutes | Cook: 20 minutes

Ingredients Ingredients  1 tablespoon oil  1 tablespoon oil  1 clove garlic minced, or 1/4 teaspoon  1 clove garlic minced, or 1/4 teaspoon garlic powder garlic powder  2 cups raw vegetables (try onion,  2 cups raw vegetables (try onion, cabbage, kale, potato, peas, carrots, corn, cabbage, kale, potato, peas, carrots, corn, broccoli), diced broccoli), diced  1 egg, beaten  1 egg, beaten  2 cups cooked brown rice, cold  2 cups cooked brown rice, cold  2 tablespoons reduced sodium soy sauce  2 tablespoons reduced sodium soy sauce  Black pepper, to taste  Black pepper, to taste  1 cup cooked chicken, beef or shrimp  1 cup cooked chicken, beef or shrimp (optional) (optional)  1 cup chopped mango or pineapple  1 cup chopped mango or pineapple (optional) (optional)

Directions Directions 1. Heat oil in skillet over medium heat. Add Nutrition Information 1. Heat oil in skillet over medium heat. Add Nutrition Information garlic and vegetables, toss in oil, and garlic and vegetables, toss in oil, and Serving Size: 1/4 of recipe made Serving Size: 1/4 of recipe made cover. Cook vegetables until slightly with chicken and pineapple cover. Cook vegetables until slightly with chicken and pineapple brown and soft. brown and soft. 2. (Optional) Add shrimp or chicken to Calories 290 2. (Optional) Add shrimp or chicken to Calories 290 skillet and cook for 2 minutes. skillet and cook for 2 minutes. Total fat 9 g Total fat 9 g 3. Move vegetables to side of skillet. Add 3. Move vegetables to side of skillet. Add the egg directly into the base of the pan Saturated Fat 2 g the egg directly into the base of the pan Saturated Fat 2 g and scramble. Trans fat 0g and scramble. Trans fat 0g 4. Add already cooked brown rice, soy 4. Add already cooked brown rice, soy Cholesterol 76 mg Cholesterol 76 mg sauce, black pepper and chopped mango sauce, black pepper and chopped mango or pineapple (optional). Decrease heat to Sodium 471 mg or pineapple (optional). Decrease heat to Sodium 471 mg medium-low and cook until heated Carbohydrates 29 g medium-low and cook until heated Carbohydrates 29 g through, stirring frequently. through, stirring frequently. Fiber 2 g Fiber 2 g

Sugars 6 g Sugars 6 g

Recipe can be made in a rice cooker! Protein 14 g Recipe can be made in a rice cooker! Protein 14 g 1. Layer ingredients in this order: oil, garlic, 1. Layer ingredients in this order: oil, garlic, vegetables, egg, meat (optional), rice, soy vegetables, egg, meat (optional), rice, soy sauce, black pepper. sauce, black pepper. 2. Cook for 1 cycle and stir. Cook for another 2. Cook for 1 cycle and stir. Cook for another cycle if needed. cycle if needed.

Recipe source: Leah’s Panty Recipe source: Leah’s Panty via Eat Fresh via Eat Fresh chicagosfoodbank.org 773-247-FOOD Image source: Iowa Girl Eats chicagosfoodbank.org 773-247-FOOD Image source: Iowa Girl Eats Brown Rice, Black Beans Brown Rice, Black Beans and Sweet Potatoes and Sweet Potatoes

Serves: 4 Serves: 4 Prep: 5 minutes | Cook: 60 minutes Prep: 5 minutes | Cook: 60 minutes

Ingredients Ingredients  1 can black beans, drained and rinsed  1 can black beans, drained and rinsed  1 1/2 cup dry brown rice  1 1/2 cup dry brown rice  1 medium sweet potato  1 medium sweet potato  1/2 red or white onion, roughly  1/2 red or white onion, roughly chopped chopped  1 tablespoon olive or canola oil  1 tablespoon olive or canola oil  1 clove garlic, chopped finely (or a  1 clove garlic, chopped finely (or a dash of garlic powder) dash of garlic powder)  Salt and pepper, to taste  Salt and pepper, to taste Nutrition Information Nutrition Information

Serving Size: 1/4 recipe, made Serving Size: 1/4 recipe, made Directions with olive oil and without added Directions with olive oil and without added 1. Bring 3 cups water to a boil in a large 1. Bring 3 cups water to a boil in a large salt salt pot. Add rice and cover tightly. Turn pot. Add rice and cover tightly. Turn heat to low and cook for 30-40 Servings per recipe: 4 heat to low and cook for 30-40 Servings per recipe: 4 minutes, or until there is no water Calories 321 minutes, or until there is no water Calories 321 remaining. remaining. 2. While rice is cooking, chop onion and Total fat 5.5 g 2. While rice is cooking, chop onion and Total fat 5.5 g garlic. Heat oil in a medium skillet. Saturated Fat 1 g garlic. Heat oil in a medium skillet. Saturated Fat 1 g Add garlic and onion, and sauté until Trans fat 0 g Add garlic and onion, and sauté until Trans fat 0 g golden brown. golden brown. Cholesterol 0 mg Cholesterol 0 mg 3. Cut sweet potatoes into small chunks. 3. Cut sweet potatoes into small chunks. Bring water to a boil in a small pot. Sodium 15 mg Bring water to a boil in a small pot. Sodium 15 mg Add sweet potatoes and cook for 5-7 Carbohydrates 62 g Add sweet potatoes and cook for 5-7 Carbohydrates 62 g minutes or until tender. minutes or until tender. Fiber 3.7 g Fiber 3.7 g 4. Strain the sweet potatoes, and place 4. Strain the sweet potatoes, and place in a large bowl. Add brown rice, black Sugars 2.5 g in a large bowl. Add brown rice, black Sugars 2.5 g beans and sautéed onions and garlic. Protein 6.2 g beans and sautéed onions and garlic. Protein 6.2 g Season with salt and pepper to taste. Season with salt and pepper to taste.

Recipe source: SuperFood Drive chicagosfoodbank.org 773-247-FOOD Recipe source: SuperFood Drive chicagosfoodbank.org 773-247-FOOD Image source: Kim’s Cravings Image source: Kim’s Cravings Brown Rice Pudding Brown Rice Pudding

Serves: 6-8 Serves: 6-8 Prep: 15 minutes | Cook: 40 minutes Prep: 15 minutes | Cook: 40 minutes

Ingredients Ingredients  5 cups milk  5 cups milk  2/3 cup sugar  2/3 cup sugar  1 teaspoon vanilla  1 teaspoon vanilla  1/2 teaspoon cinnamon  1/2 teaspoon cinnamon  1/4 teaspoon salt  1/4 teaspoon salt  1/8 teaspoon nutmeg  1/8 teaspoon nutmeg  1 cup brown rice  1 cup brown rice  1/4 cup raisins  1/4 cup raisins

Directions Directions Nutrition Information Nutrition Information 1. Pre-heat oven to 400 degrees. 1. Pre-heat oven to 400 degrees. 2. Combine milk, sugar, vanilla, Serving Size: 1/8 recipe, made with 2. Combine milk, sugar, vanilla, Serving Size: 1/8 recipe, made with cinnamon, salt, and nutmeg in a pot 1% milk cinnamon, salt, and nutmeg in a pot 1% milk Servings per recipe: 8 and bring to a simmer. Servings per recipe: 8 and bring to a simmer. 3. Place rice in a 13” by 9” or similar size 3. Place rice in a 13” by 9” or similar size Calories 228 Calories 228 baking pan. baking pan. 4. Pour the milk mixture over the rice, Total fat 2 g 4. Pour the milk mixture over the rice, Total fat 2 g cover pan with a tight-fitting lid or foil, Saturated Fat 1 g cover pan with a tight-fitting lid or foil, Saturated Fat 1 g and place in the oven for 40 minutes. and place in the oven for 40 minutes. Trans fat 0 g Trans fat 0 g 5. Stir in raisins . 5. Stir in raisins . 6. Allow the pudding to cool or set for Cholesterol 8 mg 6. Allow the pudding to cool or set for Cholesterol 8 mg several minutes. Sodium 142 mg several minutes. Sodium 142 mg 7. May be served warm or cool. 7. May be served warm or cool. Carbohydrates 46 g Carbohydrates 46 g

Serving tips: Fiber 1 g Serving tips: Fiber 1 g  If served cool, a few tablespoons of milk Sugars 27 g  If served cool, a few tablespoons of milk Sugars 27 g may be added if the pudding has become may be added if the pudding has become Protein 7 g too thick. Protein 7 g too thick.  Add an interesting crunch (plus some  Add an interesting crunch (plus some healthy fats, fiber and protein) by topping healthy fats, fiber and protein) by topping with chopped nuts. with chopped nuts.

Nutrition highlights: This recipe is a great Nutrition highlights: This recipe is a great source of vitamin D, and higher in protein than source of vitamin D, and higher in protein than

Recipe and image adapted Recipe and image adapted chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD from recipeler.com from recipeler.com