September is National Rice Month! And why not celebrate this grain? Rice is one of the most consumed grains in the world. There are 1000’s of varieties of rice that differ in size, thickness, stickiness, color, aroma and flavor.
Rice is often broadly categorized based on its shape:
- Long grain rice, such as Basmati and Jasmine rice,is long and slender as its name implies. It stays separate and fluffy when cooked. Long grain rice works in entrees, side dishes, soups, salads, and for any dish in which you prefer separate, distinct grains.
- Medium grain rice, such as Arborio, has a shorter, wider kernel, yielding a tender and semi-sticky consistency when cooked. Medium grain rice is a good choice for creamier dishes such as risotto.
- Short grain rice yields the stickiest texture when cooked and is used when making sushi.
People often wonder about the difference between brown and white rice.
- Just like all whole grains, brown rice contains 3 edible components – the bran, the germ and the endosperm. Brown rice has a nuttier, chewier texture and takes longer to cook than white rice.
- White rice is milled to remove the bran and germ layers which leaves only the starchy endosperm. Nutrients that are found in brown rice are lost when white rice is refined during the milling process. Food manufacturers typically add B vitamins and iron back to white rice through an “enrichment” process. If rice is enriched, this information must be included on the food label.
- Each type of rice has its own nutrition profile. White rice provides about 120 calories, 2.2 grams of protein, 27 grams of carbohydrate and .3 grams of fiber in a half cup serving. Brown rice is a bit lower in calories and has more protein and fiber than white rice. It is also richer in vitamins, minerals, and phytonutrients than white rice. Rice is a staple for those individuals on a gluten free diet.
Rice in general is extremely versatile and adapts well to different flavors and seasonings. Many prefer white rice over the whole grain brown variety, noting a lighter texture and milder taste. If you are unsure about brown rice, cook a batch of both white and brown rice and mix the two together. Preparing rice is as easy as following package directions. In general, a 2:1 ratio of water to rice ratio is used when cooking rice.
These tips and recipes should get you in the “rice” frame of mind:
- This Southern Barbeque Stir Fry offers up a flavorful, high protein dish with an Asian flair. Served with brown rice, a little BBQ sauce goes a long way in this low-calorie, easy recipe.
- For extra flavor, cook rice in chicken or vegetable broth instead of water or add spices into the cooking water. If using fresh chopped herbs, gently stir them into cooked rice after it is removed from the heat, but still steaming in the pot.
- Thicken soup with a handful of uncooked rice and simmer for 20-30 minutes. As the rice cooks and breaks down, it releases starch and thickens the liquid that it is cooking in. For creamier soup, pull out an immersion blender and give it a quick blend to puree prior to serving.
- To reheat rice, add 2 tablespoons of liquid for each cup of cooked rice. Cover and heat on the stovetop or in a microwave. Fluff with a fork before serving.
- Use leftover rice to add body to a frittata or a crustless quiche.
- Leftover rice makes a great addition to both meatloaf and meatballs and absorbs excess moisture in the same way that breadcrumbs can.
- Don’t toss leftover rice. Cooked rice can be frozen in meal prep containers or freezer bags for up to a month for maximum quality. Use in soups, for fillings, or in casseroles.
- Make this Ginger Brown rice for an easy side dish to complement any meat, fish or poultry entrée
- For a Mediterranean flair: Stir 1 – 2 Tbsp. toasted pine nuts and 1 – 2 Tbsp. dried currants or dried cranberries into cooked rice.
- Skip the takeout and make this delicious and easy homemade Stir-Fried Rice. This healthy rendition of this Asian-inspired recipe is packed with flavor and nutrients for a hearty meal.
- Use rice as a base for a bowl. Simply add in favorite ingredients or toss in leftovers for a quick meal. This Asparagus Rice Bowl includes Arborio rice and bursts with flavor. Enjoy as is or toss some shrimp or chicken into the mix.
- For a super quick meal, pick up some pre-cut chicken and vegetables at McCaffrey’s and prepare this tasty Stir-Fry Chicken and serve over a bed of rice.
