Tips for cooking rice
- Measure the rice and water ratio with a measuring jug
- Don’t be tempted to lift the lid or stir while cooking
- Allow rice to stand after cooking to absorb any remaining moisture
Rice Cooker
- Rinse brown rice grains with cold water
- Place 1 cup of rice in a rice cooker bowl
- Add 2 cups of water
- Start cooking in the rice cooker. When rice finishes cooking, rice cooker will switch to ‘keep warm’ (after approx 25 minutes). Allow rice to stand for 5 minutes with the lid closed before serving
- Please note, instructions may vary according to rice cooker. Please check your user guide for specific instructions
Absorption
- Rinse brown rice grains with cold water
- Place 1 cup of rice in a saucepan on the stove
- Add 2 cups of water and bring to the boil
- Reduce heat and simmer covered for 25 minutes
- Remove from heat and stand covered for 5 minutes
Although brown rice is a simple food, its nutritional profile is anything but.
Compared to white rice, brown rice has much more to offer in terms of nutrients.
Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.
One cup of cooked long-grain brown rice contains (Source):
- Calories: 248
- Carbs: 52 grams
- Fiber: 3.2 grams
- Fat: 2 grams
- Protein: 5.5 grams
- Thiamin (B1): 30% of the DV
- Niacin (B3): 32% of the DV
- Pyridoxine (B6): 15% of the DV
- Pantothenic acid (B5): 15% of the DV
- Iron: 6% of the DV
- Magnesium: 19% of the DV
- Phosphorus: 17% of the DV
- Zinc: 13% of the DV
- Copper: 24% of the DV
- Manganese: 86% of the DV
- Selenium: 21% of the DV
This whole grain is also a good source of folate, riboflavin (B2), potassium and calcium.
