Brown rice is a nutritious whole grain that delivers fiber, protein and selenium. It is not another type of rice; it’s the same as white rice without all the good stuff removed in processing. Whole grains in general are packed with nutrients and fiber, which aids in healthy digestion and weight management. These are the “good carbs” that help balance your diet and can fill you up.
1 cup brown rice
2 cups water
Put rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes! Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.
Per serving (about 9oz/277g-wt.): 180 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 5mg sodium, 37g total carbohydrate (3g dietary fiber, 0g sugar), 4g protein