from the American Institute for Cancer Research

Gone are the days when the word rice referred only to the white variety. Today there is awareness of more choices that not only enhance nutrition, but also provide new taste experiences. This week’s recipe encompasses the best of both flavor and health by combining brown and wild rice.

Since the origin of its cultivation in Asia over 4,000 years ago, rice has spread across the world and almost a third of the global population depends on it as a staple food. This is not surprising since it is fairly easy to store. Whole-grain rice keeps best when refrigerated and used within 6 months, while white rice can be stored at room temperature for a year or longer.

Rice is classified into long grain varieties like jasmine and basmati and the short grain type used to make sushi and risotto. The longer grain is looser and frequently used in side dishes, whereas the shorter grain tends to stick together and is used in dishes where the rice needs to be shaped.

From a nutritional perspective, the important distinction is not whether rice is short or long grained, but rather how it is processed. There are three parts to a grain of rice, starting with the outer layer known as the bran. It is high in fiber and contains other nutrients as well. The germ and endosperm make up the body of the grain. The germ is a small nub on the grain and is packed with nutrients since it feeds the grain as it develops. The endosperm, which is primarily starch, makes up the bulk of the grain.

If the bran and germ are left on, the result is brown rice. If you are not used to brown rice, it may take time to appreciate the more substantial and “coarse” texture. Acquiring this taste is well worth it for the nutrition you gain.

Wild rice, which is actually not rice but a grass, is sold with the bran on the kernel, adding to the nutritional value. It has a strong flavor that blends well with the softer flavor of brown rice.

Most rice should be washed before cooking to remove pieces of plant and residual material that can impact its taste. Soaking can also cut down on cooking time, although some recipes may call specifically for rice that is not soaked. You should follow the package directions.

Adding green beans, carrots, mushrooms and red bell peppers gives this medley color and perfectly balances the earthy, nutty taste of the rice. The end result is satisfying flavor in a nutritional dish.

Brown and Wild Rice Medley with Vegetables

In large saucepan, cook rice mix according to package directions omitting butter and seasoning packet and substituting vegetable broth for water.

Meanwhile, in large skillet, heat oil. Sauté onion and green beans for 2 minutes. Add the mushrooms, carrots and pepper. Sauté 3 to 5 minutes longer or until vegetables are tender.

Add vegetables and almonds to cooked rice. Stir until blended and serve.

Makes 8 servings.

Per serving: 150 calories, 4 g total fat (trace saturated fat), 26 g carbohydrate,
3 g protein, 3 g dietary fiber, 40 mg sodium.

***

From AICR.org