Adding Brown Rice To Your Daily Diet
(NAPSA) – Any way you serve it, brown rice is a nutrition winner. Just one cup of cooked brown rice gives you important phytonutrients and two of the three daily whole grain servings recommended by the U.S. Dietary Guidelines. Brown rice has earned FDA’s approval for the whole grain health claim which states, ‘Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol, may help reduce the risk of heart disease and certain cancers.’
There are many easy ways to include more brown rice in your diet. For breakfast, cook up the microwaveable variety as a hearty nutritious hot cereal. Add raisins, dried cranberries or chopped prunes and a touch of cinnamon. Or scramble eggs in a pan with half a cup of cooked brown rice. For lunch, pair it with black beans, shredded chicken and fresh salsa for a healthy burrito, or have a vegetable pilaf with cooked vegetables and toasted pecans or almonds.
Use brown rice as a healthful filler in meat loaf or substitute it in ethnic recipes such as Asian stir-fry or Mexican dishes. Make rice pudding out of brown rice with rice or almond milk, golden raisins and sugar.
Here’s a delicious recipe that delivers the nutty flavor of nutritious brown rice:
Ingredients
- 2 teaspoons olive oil
- 1/2 cup carrots cubed or julienne
- 1/2 cup zucchini cubed or julienne
- 1/2 cup yellow squash cubed or julienne
- 1 clove garlic minced
- 3 cups brown rice cooked in low-sodium chicken broth
- 1/4 teaspoon black pepper ground
- 1/4 teaspoon rosemary leaves minced, fresh, or favorite herb
Instructions
- Heat oil in large skillet over medium heat. Add carrots, zucchini, squash and garlic; cook until vegetables are tender crisp. Stir in rice, pepper and rosemary. Cook until thoroughly heated.
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