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Healthy Rice Bowls

Healthy Rice Bowls

The USA Rice Federation offers Healthy Rice Bowls solution to getting more healthful food in your diet. Following are suggestions on creating any number of varieties of rice bowls to suit your taste or dietary needs.

Ingredients

RICE: Each 1/2 Cup = One Grain Serving. Enriched white rice is a good source of many important vitamins and minerals lacking in the typical American diet, including folic acid. Brown rice is a whole grain and each 1/2 cup counts as one of the minimum of three daily servings of whole grains.

Rice Bowl VEGGIES: Each Cup = Two Produce Servings. Each 1/2 cup of vegetables provides only about 25 calories and over 15 different nutrients. A perfect rice bowl will have a cup or more of produce to satisfy taste buds and help you feel fuller with fewer calories.

Lean protein. Each ounce = one protein serving. A serving is considered one ounce of lean meat, poultry or seafood, one egg, 1/4 cup cooked beans or tofu. A meal with 3 ounces of lean meat equivalents is enough to add flavor and satiety to a meal without overloading the body with unwanted saturated fat. A perfect rice bowl has 2-3 ounces of protein.

Directions

Explore a world of flavors in rice bowls by adding sauces, seasonings and garnishes. Use prepared sauces, dressings and seasoning blends to save time and try adding a few extras like toasted nuts, or grated cheese for added versatility and appeal. Choose ethnic flavors like Thai or Indian or try kid-friendly flavors like Mexican or Italian-inspired for the whole family to enjoy.

Storing Rice

Enriched white rice, when stored tightly covered, will keep almost indefinitely on the pantry shelf.

Brown rice contains natural oils in the bran, so it will stay fresh in the pantry for about six months. Refrigerate or freeze to extend the shelf life.

Rice Cooking Tips

  • Different types of rice require different cooking directions.
  • For best results, follow package directions.
  • To retain nutrients, do not rinse before or after cooking.
  • Rice cookers are easy to use and keep rice warm until you are ready to eat.
  • To reheat rice, add 2 tablespoons of liquid for each cup of cooked rice. Cover and heat on stovetop (5 minutes) or microwave (on HIGH for 1 minute), and fluff with fork.

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