Lately I have posted a couple of recipes that had rice as either an ingredient or as a side dish and I was surprised at the number of people who mentioned BROWN RICE as being the kind of rice they eat most often. I have to say that for ME, it’s the opposite. BROWN RICE is the rice I eat LEAST often, but only because it takes so long to make and I am usually in a hurry and just don’t take the time.
Recently, however, I came across an idea/recipe for making brown rice in the OVEN that seemed intriguing….so I decided to give it a try. I love how easy it is to throw together and that it turns out perfectly every time. Well for me it’s been TWICE, but that’s EVERY time I’ve made it! :-)
Foolproof Oven-Baked Brown Rice
Adapted from Cooks Illustrated
3 cups long, medium or short-grain brown rice
4 2/3 cups water
4 teaspoons butter
1 teaspoon salt
Heat oven to 375 degrees. Spread rice in a 9 x 13 inch baking dish and top the rice with 4 pats (teaspoons) of butter.
Bring water to boil in a saucepan or in the microwave. Once boiling, remove from heat, stir in salt and pour water over rice.
Cover baking dish tightly with a double layer of foil. Bake for 1 hour, until tender.
Remove baking dish from oven and uncover. Fluff rice with fork, then re-cover and let rice stand for 10 more minutes. minutes. Serve immediately.
I chose to “serve immediately” with a grilled chicken breast and a side of multi-vitamins. :-)
So what exactly are the BENEFITS of eating BROWN RICE vs. WHITE RICE?
- Brown rice has more nutrients than regular white rice because brown rice has only the outer layer, called the hull, removed while white rice has several layers of nutrients, removed.
- Brown rice has more than 80% of your daily value of manganese, which gives you energy from both carbs and protein. Manganese also helps synthesize fatty acids, which keeps your nervous system in working order.
- The fiber in brown rice helps satisfy your appetite and therefore decreasing your chances of overeating.
- The fiber and selenium found in brown rice can also reduce your risk of many types of cancer, which I’d say is a health benefit we could all use.
- Finally, oils found in brown rice can help lower cholesterol.
There you are, 5 good reasons to add BROWN RICE to your diet. If not EVERY time you eat rice, then at least SOME of the time. And there’s simply not an easier way to MAKE it, than this!