Rice is a pantry staple across the world. Using rice in a main course is a great way to stretch your food dollars and get in a serving of whole grains.
Rice as a whole grain: People who eat whole grains as a part of a healthy eating style have reduced risk of several chronic illnesses. Half of your grains should be considered whole grains. Rice is a great way to sneak in some whole grains. 1/2 cup of cooked rice counts as 1 ounce of whole grain, the daily recommendation is about 6 ounces.
Types of rice:
There are a couple types of rice you should have in your food vocabulary. White rice, brown rice, and wild rice are just 3 of several varieties.
White rice- It has been milled to remove its outer husk and any bran remnants, resulting in fewer nutrients than brown. When cooked, white rice stays fluffy and separates easily. Highly versatile, you can enjoy it in pilafs, as part of a salad, or topped with chicken, meat, or vegetables.
Brown rice- It comes in short or long grain varieties. It has been milled to remove the outer husk but retains its bran layer, which is chock-full of nutrients. Cooked brown rice boasts a subtly chewy texture and nutty flavor. You can swap in this grain for any dish that you would use white rice for.
Wild rice- Did you know that wild rice is actually a grass!? When cooked, wild rice has a toasty flavor and is a great way to spice up any rice dish.
How to cook rice:
-Bring 1¾ cups water to a boil in a medium pot.
-Add 1 cup rice. Bring to boil again.
-Reduce the heat to low, cover, and cook 15 minutes or until water is absorbed.
-Fluff with a fork before serving.
-1 cup of dry rice will make about 3 cups cooked rice.
Uses and tips:
-Rice is a great side dish for meat, poultry, fish, and vegetables.
-Rice can be used in recipes for soups, casseroles, or salads.
-Medium grain rice is best used in recipes such as puddings, risotto, and stir-fries.
-Store unopened packages of rice in a cool, clean, dry place.
-After opening, keep package tightly closed.
-Look at the “Best if used by” or “Best by” date on the package.
Try our calendar recipe below for Sizzling Chicken and rice.
Sizzling Chicken and Rice-
You will need:
1 tablespoon cornstarch
2 tablespoons reduced sodium soy sauce
2 tablespoons vinegar
2 tablespoons sugar
2 teaspoons ketchup
½ teaspoon garlic powder or 1 clove garlic, minced
¼ cup water
1 tablespoon vegetable oil
16 ounces skinless, boneless chicken, cut into ½-inch pieces
3 cups chopped raw vegetables (such as broccoli florets, red bell pepper, carrots, onion, etc.)
8 ounces canned pineapple chunks, with juice
2 cups cooked brown rice
Directions:
1. In a small bowl, add cornstarch and stir in next 6 ingredients. Mix to combine. Set bowl of sauce mixture aside.
2. In a large skillet over medium-high heat, add oil and heat. Place the chicken in the pan and cook until done, about 5 to 6 minutes. Push chicken to the side of the skillet.
3. Add vegetables and sauté until slightly tender. Push vegetables to the side of the skillet.
4. Pour sauce mixture into the center of skillet. Leaving other ingredients
at the sides of the pan, stir sauce until it thickens.
5. Add pineapple and juice to the skillet and stir to combine all ingredients.
6. Reduce to medium-low heat and cover with lid. Continue cooking for five minutes. Serve immediately over cooked brown rice.
Makes 4 servings
Serving size: 1 cup chicken and vegetables and ½ cup rice
Cost per recipe: $7.44
Cost per serving: $1.86
Source: Rosie Allen, Area Nutrition Agent for Kentucky Nutrition Education Program,
University of Kentucky Cooperative Extension Service
Nutrition facts per serving: 440 calories; 8g total fat; 1g saturated fat; 0g trans fat; 75mg cholesterol; 540mg sodium; 60g carbohydrate; 5g fiber; 19g sugar; 31g protein; 80% Daily Value of vitamin A; 130% Daily Value of vitamin C; 4% Daily Value of calcium; 10% Daily Value of iron.