Ingredient Information

Brown Rice

Brown rice is the more natural form of rice because it hasn't had the outer bran layer stripped away. The bran layer is high in fiber and other nutrients but it is the lovely nutty flavor and chewier texture that makes brown rice so appealing. I especially like to use brown rice in Mexican and Southwestern recipes.

I think that it works well in certain soups because of the savory nut-like flavor it adds. You can use an equal amount of white rice. The brown rice will need to cook longer so the bran layer is cooked well enough that it will not make the soup grainy. As with white rice shorter grain rice will have a higher starch content and make for a creamier, sticky rice than longer grain rice.

1/4 cup uncooked brown rice = 170 calories, 1g fat, 0g sat fat, 0.5g mono fat, 4g protein, 36g carbohydrates, 3mg sodium, 0mg cholesterol

See Also

Rice

Recipes Using Brown Rice

Brown Rice
Brown and Wild Rice
Dirty Rice
Oregano Rice
Savory Lemon Rice | Low Sodium Savory Lemon Rice
Mexican Rice | Low Sodium Mexican Rice
Asian Lettuce Wraps | Low Sodium Asian Lettuce Wraps
Stuffed Peppers | Coumadin Safe Stuffed Peppers
Potage a la Florentine
Cashew Chicken
Cajun Chicken and Rice Salad
Red Beans and Rice
Pantry Meals: Curried Cauliflower
Quickie Arroz Con Pollo
Quickie Chicken Fried Rice
Shrimp Fried Rice

Related Articles

More Brown, Less White
White rice is essentially brown rice that has been processed to remove the outer bran and germ parts of the rice. This is why brown rice is considered a "whole grain" and white rice is not. There's a lot of research showing that eating more whole grains can help you reduce your risk of diabetes, high blood pressure and overweight.

Which carbohydrates are good for you?
Carbohydrates are not your enemy. After years of research we do know what we have known for a long time - poor quality calories are bad for you. It doesn't really matter whether the focus is on carbs or fat or protein, if the quality of the food is great, the food is likely great for you.

Why are cereals and whole grains good for you?
The research about increasing whole grains and cereals in your diet proves an amazing range of benefits. It is likely that this is the result of an increased fiber intake for those adding more whole grains to their diet. In one study men who ate more fiber had a far lower risk of weight gain: up to 48% lower for the highest intake of fiber. For women, the effect was not as dramatic, but those eating the most fiber still had a decreased risk of weight gain of 19%.

Improving Your Cholesterol
"Dr. Tim, I feel so guilty. How bad is ice cream for me? Give me some good foods that I would like that will lower my cholesterol, and please don't mention oatmeal." I have folks write me all the time with these questions and have similar discussions with my patients every day. There is no doubt that it can be a bit challenging to sort out all of the information that's being published and what to feel you can really trust.