Rice
Rice is the staple food for two-thirds of the world's population. Rice is a wholesome and nutritious cereal grain and it has qualities which make it ideally suited for special dietary needs.
RICE...
- Contains only 103 calories per half-cup serving of white rice and 108 calories per half-cup serving of brown rice.
- Is cholesterol-free.
- Is fat-free.
- Is sodium-free.
- Is a complex carbohydrate.
- Is gluten-free and non-allergenic.
- Is easy to digest.
- Rice is an ideal food to include in sodium-restricted diets.
Rice contains a very high percentage of carbohydrates (ranging from 23.3 to 25.5 grams per 100 grams of cooked rice). As a matter of fact, 90 percent of the calories in rice come from carbohydrates. Rice, a complex carbohydrate food, provides more vitamins, minerals, and fiber than simple carbohydrate foods.
Dietary Fiber
Experts recommend we consume at least 25 grams of fiber every day to decrease risk of chronic diseases. Fiber-rich foods help promote proper bowel function and reduce the risk of developing intestinal disorders. One-half cup cooked white rice provides 0.3 grams of dietary fiber. One-half cup cooked brown rice provides 1.8 grams of dietary fiber.
Protein
The protein content of rice, while limited (ranging from 2.0 to 2.5 mg. per 1/2 cup of cooked rice), is considered one of the highest quality proteins to that provided by other cereal grains.
Fat
Rice contains only a trace of fat (ranging from 0.2 grams for 1/2 cup cooked white rice to 0.9 grams per 100 grams for 1/2 cup cooked brown rice). The Dietary Guidelines of Americans include a reduction in current intake of total fat, saturated fat, and cholesterol. Because rice is very low in fat (less than 1-percent of the calories come from fat), and contains no cholesterol, it is an excellent food to include in all types of diets.
See also: Rice Salads: Surprise for the Taste Buds and/or...
Vegetarian? Get the Most out of Rice! and the Cooking Tip on Cooking Rice from our Sister Site, Fitness and Freebies.
Recipe: Quick Hoppin' John Risotto
1 tablespoon olive oil
2 cups chopped cabbage (about 1/4 of a small head)
1 medium onion, chopped
2 cloves garlic, minced
1/2 teaspoon dried oregano leaves
1 cup uncooked white rice*
2-1/2 cups chicken broth
1 (14-1/2 ounce) can black-eyed peas, drained and rinsed
1/2 cup grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Heat oil in large skillet over medium-high heat until hot.
Add cabbage, onion, garlic and oregano. Cook and stir until cabbage and onion are tender. Add rice; stir until coated. Add broth; bring to a boil. Reduce heat; cover and simmer 15 minutes or until almost all liquid is absorbed.
Stir in black-eyed peas, cheese, salt and pepper; cook 2 to 3 minutes or until thoroughly heated. Serve with grilled shrimp, if desired.
Makes 6 servings.
*This recipe based on medium grain rice.
Nutrition
Each serving provides 255 calories, 10 grams protein, 7 grams fat, 40 grams carbohydrate, 4 grams dietary fiber, 5 milligrams cholesterol and 827 milligrams sodium.
Print just this recipe. (New window)
See also:
BellyBytes.com Healthy Rice Recipes
Turkey Rice Stew
Mexican Rice
Quick Herbed Rice
Tuna Rice Pie
Spinach and Rice Frittata
Cherry Rice Pilaf
Wild Rice Blueberry Dessert
Search FitnessandFreebies.com for many more healthy rice recipes for every diet need!
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