If you’re looking for light,
healthy meals that are quick and
easy to prepare, try preparing re
cipes made with rice, a natural
convenience food. Spending less
time in the kitchen during the
summer months is high on the pri
ority list for most homemakers, so
why not consider making a double
batch of rice and refrigerate the
extra rice to use late in the week
for a salad, casserole or dessert
Rice, a dietary staple for mil
lions, can be a low-fat economi
cal, nutritious and versatile addi
tion to many meals. Rice may be
long, medium or short grain.
When cooked, long-grain rice is
light and fluffy and grains are se
parate and distinct. When short or
medium grain rice is cooked, the
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grains are moist and tend to cling
together. Here is a guide to help
you understand the different kinds
of rice.
Regular white rice has been
milled to remove the hull, germ
and practically all of the bran.
Milling removes some of the vita
mins and minerals. White rice has
a bland flavor and tender texture.
Enriched rice is white rice, plus
added vitamins and iron.
Parboiled rice is treated by a
special steam-pressure process be
fore milling. This forces the vita
mins and minerals from the hull,
bran and germ into the starchy part
of the grain. Much of the natural
vitamin and mineral content is re
tained after milling. Parboiled rice
takes longer to cook than regular
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white rice.
Converted rice is parboiled rice
made by a patented process.
Precooked “instant” rice is
long-grain rice that has been cook
ed and dried. It takes less prepara
tion time than regular white rice,
but costs more.
Brown rice is whole-grain rice
from which only the hull and
small amount of the bran has been
removed. The fiber-containing
bran of brown rice gives it a nut
like flavor and a slightly chewy
texture. Brown rice needs to cook
longer than regular white rice.
Wild rice is not a true rice, but
the seed of a grass that grows wild
in shallow lakes and marshes. It is
dark brown, distinctive in flavor
and costs considerably more than
other types of rice.
The price is right—One cup of
cooked white rice offers a lot of
nourishment for just a few pennies
a serving. Different forms of rice
vary in price. Most expensive is
instant rice, which can cost up to
four times as much as regular rice.
Flavored rice mixes also cost
more than regular rice. Similar
mixtures can be prepared from
scratch with little effort and less
expense. A touch of any spice can
spark interesting flavors in rice.
To make your meat dollar go
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m
further, combine meat with rice.
Cabbage leaves or green peppers
can be stuffed with a mixture of
lean ground beef and rice. Make a
gourmet topping for a mound of
fluffy rice by stir-frying shrimp,
celery and green beans. A good
and easy casserole can be made
from chicken, cheese, broccoli
and rice.
Cooking rice To make 3
cups of cooked rice, begin with 1
cup of uncooked regular white
rice and 2 cups liquid. Bring these
ingredients to a boil in a 3-quart
saucepan, lower heat to simmer,
cover pan with a tight-fitting lid
and cook about IS minutes. For a
drier rice, fluff cooked rice lightly
with a fork and let stand in cover-
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ed pan 5-10 minutes to steam dry.
To obtain a firmer rice, use only
I V* cups liquid and decrease
cooking time slightly. To cook
brown rice use 214 cups liquid and
simmer 45 minutes.
Sticky, gummy rice occurs
when the rice grains are ruptured
and the starch granules ate releas
ed. To avoid this problem, accur
ately measure the cooking liquid
and avoid stirring or rapidly boil
ing the rice.
Cooked rice will keep for a
week in the refrigerator if covered
or 6-8 months in the freezer. To
reheat rice, add 2 tablespoons liq
uid and simmer 4-5 minutes in a
covered saucepan.
Exchange
Needed
with excellent medical coverage
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