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Always Great Brown Rice

Makes 6 1/2-cup servings

Brown rice supplies more vitamins, minerals, protein, and fiber than does white rice. This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety.

1 cup dry brown rice
3 cups water
1/2 teaspoon salt (optional)

Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.

Per 1/2-cup serving

  • Calories: 115
  • Fat: 0.9 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.3%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 23.7 g
  • Sugar: 0.4 g
  • Fiber: 3.4 g
  • Sodium: 5 mg
  • Calcium: 10 mg
  • Iron: 0.4 mg
  • Vitamin C: 0 mg
  • Beta Carotene: 0 mcg
  • Vitamin E: 0 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.