Brown Rice Recipes for a healthy, well-balanced diet

Transcription

1 Brown Rice Recipes for a healthy, well-balanced diet

2 Brown Rice for all the right reasons Whether you re continually counting carbs, calories, or fat grams, you can always count on Brown Rice to contribute to a healthy, well-balanced diet. Brown rice provides the basic foundation for healthy eating. By simply adding some vegetables and meat or fish, you can create a tasty, satisfying and nutritious meal. Because the bran layer is not milled away, brown rice retains a natural source of important vitamins and minerals, including niacin, vitamin B6, magnesium, manganese, phosphorus, selenium, and even some vitamin E. On page 13, the Nutrition Dictionary clarifies the benefits of these vitamins and minerals and what they can mean to your well-being. And last, but not least, Brown Rice tastes so good, prepared in such a wide variety of recipes, you can enjoy the good taste without ever getting bored with the regimen of a restricted diet. Brown rice is an essential ingredient of a healthy, well-balanced diet. It is versatile and comforting. As these recipes show, rice makes a simple transition from salad to side dish to entrée to dessert. 1 Note: The nutritional information on all recipes is on a per serving basis. TABLE OF CONTENTS Salads Chinese Brown Rice Chicken Salad Light and Spicy Brown Rice Salad Ristafel Salad Side Dishes Veggie Brown Rice Risotto Cranberry Brown Rice Dressing Nutty Brown Rice Pilaf Spicy Lentils and Brown Rice Chutney Brown Rice Healthy Lunches & Entrees Brown Rice and Black Bean Burrito Brown Rice Crawfish Jambalaya Spicy Beef and Brown Rice Italian Chicken and Brown Rice Brown Rice and Vegetables Feta Mint Brown Rice Desserts Baked Brown Rice Custard Brown Rice Apple Crisp Blueberry Cobbler Quick Tips Nutrition Dictionary Cooking Methods & Nutrition Facts..14 Fat Facts CHINESE BROWN RICE CHICKEN SALAD 2 cups cubed cooked chicken 6 cups chopped salad greens 1 red bell pepper, diced 4 teaspoons toasted sesame seeds 1/2 cup vinaigrette dressing Prepare rice according to package directions. Combine rice, chicken, salad greens and bell pepper in large bowl. Toss. Add sesame seeds and salad dressing. Toss gently and chill. Serves 8 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg

3 LIGHT AND SPICY BROWN RICE SALAD DRESSING 1/2 teaspoon dill 1 teaspoon minced garlic 1/4 cup chopped red onion 2 tablespoons lemon juice 3 tablespoons olive oil salt and pepper to taste Combine all ingredients in a food processor or blender. Blend until ingredients are smooth. BROWN RICE SALAD River, or S&W Brown Rice 1 pound small, boiled shrimp, cleaned and peeled 15 cherry tomatoes, halved 1/4 cup sliced ripe olives 1/4 cup thinly sliced red onions 2 ounces feta cheese, crumbled Cool. In a large salad bowl, combine rice with remaining ingredients. Fold in salad dressing. Toss. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg RISTAFEL SALAD 1-1/2 cups Carolina, Mahatma, River or S&W Brown Rice 12 ounces cooked shrimp, peeled, deveined 3/4 cup chopped scallions 3/4 cup chopped red bell peppers 3/4 cup raisins 3/4 cup mango chutney 1 teaspoon curry powder 1 teaspoon ground ginger 2 tablespoons fresh lime juice 2 tablespoons low sodium soy sauce 2 teaspoons peanut oil 1/2 teaspoon crushed red pepper flakes lettuce leaves chopped peanuts, as garnish Prepare rice according to cooking directions on page 14. Cool. Combine rice with shrimp, scallions, red peppers, and raisins. In a food processor, combine mango chutney, curry powder, ginger, lime juice, soy sauce, peanut oil, and red pepper flakes. Puree in food processor until smooth. Pour over rice mixture. Toss gently. Refrigerate. Serve on lettuce leaves and top with chopped peanuts. Serves 8 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat >1g Sodium mg The protein in brown rice is of good quality because of its relatively high level of the amino acid lysine. 2

4 VEGGIE BROWN RICE RISOTTO 2 tablespoons margarine 1 tablespoon vegetable oil 1 onion, chopped 1 bulb fennel, chopped 1 red bell pepper, chopped 1-1/2 cups quartered fresh mushrooms 1-1/4 cups Carolina, Mahatma, 2-3/4 cups vegetable broth 1/4 cup Parmesan cheese 2 tablespoons finely chopped cilantro Heat margarine and oil in saucepan. Sauté onion and fennel for 3 minutes. Add bell pepper and mushrooms and continue to cook for 2 minutes. Add rice, stir well, and cook for 1 minute. Add broth and bring to a boil. Lower heat to simmer. Cover, cook for 35 minutes until rice is tender and liquid is absorbed. Remove from heat and stir in cheese and cilantro. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg CRANBERRY BROWN RICE DRESSING 3/4 cup dried cranberries 1 tablespoon margarine 3/4 cup chopped onion 3/4 cup chopped celery 1/2 cup toasted, chopped pecans 1/4 cup chopped parsley 3/4 teaspoon poultry seasoning 1/4 teaspoon pepper (For additional flavor, rice may be prepared in chicken broth instead of water). Place dried cranberries in a bowl and cover with hot water. Set aside. In a large skillet, melt margarine; sauté onion and celery until tender; fold in remaining ingredients. Drain cranberries. Add to vegetable mixture. Fold in cooked rice. Serves 8 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat >1g Sodium mg 3 NUTTY BROWN RICE PILAF 1 small onion, chopped 2 cloves garlic, chopped 3/4 cup chopped walnuts 3/4 cup chopped green onions 1/4 cup sunflower seeds vegetable oil cooking spray 3/4 cup raisins 1/2 cup chopped fresh mint 1/4 cup fresh lemon juice 1 cup chopped parsley 1/2 cup crumbled feta cheese 1 teaspoon orange rind 1/4 teaspoon cayenne pepper Sauté onion, garlic, walnuts, green onions, and sunflower seeds in a frying pan with cooking spray until onions are clear. Add the sautéed ingredients to the cooked rice. Stir in remaining ingredients. Mix well. Serves 10 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg

5 SPICY LENTILS AND BROWN RICE 1 teaspoon vegetable oil 1 cinnamon stick 3/4 teaspoon cumin seeds 6 cloves garlic, minced 1 onion, sliced 3/4 pound chicken tenders, cubed 3 cups low sodium chicken broth 1/2 cup red lentils, whole 1 teaspoon ground cardamom 1/2 cup raisins 1/2 cup toasted almonds 2 tablespoons chopped fresh cilantro Heat oil in a large saucepan and sauté cinnamon stick, cumin seeds and garlic for 2 minutes over low heat. Add onion and sauté until tender. Add chicken and cook for 5 minutes. Stir in rice and continue to sauté for 5 additional minutes. Increase heat and add broth, lentils and cardamom. Bring to a boil, cover and simmer at reduced heat for 40 minutes. Remove cinnamon stick. Add raisins and almonds. Fold in cilantro. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg 4

6 Brown Rice An Important Part of a Healthy Lifestyle The USDA recommends that the largest portion of your diet comes from complex carbohydrates. To get the complex carbohydrates and fiber your body needs, choose several servings a day of foods made from whole grains, such as brown rice. CHUTNEY BROWN RICE* 1 cup chopped onions 1 cup chopped celery 1/4 cup margarine 1/2 cup chopped water chestnuts 1/2 cup flaked coconut 1/2 teaspoon fresh grated ginger 1/2 cup mango chutney 1/4 cup golden raisins 1 teaspoon curry powder 5 Prepare rice according to package directions. Sauté onions and celery in margarine. Add remaining ingredients and cooked rice. Heat through. Serves 8 *Excellent side dish served with lamb, chicken or pork. Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Because the bran is not milled away, brown rice contains four times the amount of insoluble fiber found in white rice.

7 Brown Rice and Black Bean Burrito 2 teaspoons vegetable oil 1 medium onion, chopped 2 cloves garlic, minced 3 teaspoons chili powder 1/2 teaspoon cumin 1 can (15 ounce) black beans, drained and rinsed 1 can (11 ounce) whole kernel corn with red and green bell peppers 8 (8-inch) flour tortillas 1 cup shredded cheddar cheese 2 green onions, thinly sliced 1/2 cup light sour cream 1/2 cup salsa While rice is cooking, heat oil over medium heat. Add onion, garlic, chili powder, and cumin. Sauté 3 to 5 minutes until onion is tender. Add cooked rice, beans and corn; cook, stirring 2 to 3 minutes, or until mixture is thoroughly heated. Remove from heat. Spread 1/2 cup rice, beans and corn mixture in the middle of each tortilla. Top each with 2 tablespoons shredded cheese, 1 tablespoon green onion and sour cream. Roll up and top each with salsa. Serves 8 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Brown Rice Crawfish Jambalaya 1/4 cup olive oil 1 teaspoon minced garlic 2 large onions, chopped 1 rib celery, chopped 1 green bell pepper, chopped 1 pound cleaned crawfish tails 1 cup chopped green onions 1 tablespoon chopped parsley salt and cayenne pepper to taste hot sauce, optional Prepare rice according to package directions and set aside. Heat olive oil in a large saucepan. Sauté garlic, onion, celery, and bell pepper until tender; add crawfish and green onions; simmer for 10 minutes. Add parsley. Fold in brown rice. Season to taste. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Natural brown rice is a good source of whole grain dietary fiber which, as a part of a total diet plan, has been shown to reduce the incidence of some forms of cancer and coronary heart disease. Brown rice is naturally sodium free, cholesterol free, and has no saturated or trans fat. 6

8 Spicy Beef and Brown Rice 1 pound extra lean ground beef 1 medium onion, chopped 1 medium jalapeño pepper, minced 1/8 teaspoon crushed garlic salt to taste pepper to taste 1 tomato, chopped In a medium skillet, brown ground beef, onion, pepper, and garlic (about 10 minutes). Salt and pepper to taste. Fold in chopped tomato. Serve on a bed of hot, cooked brown rice. Serves 4 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Italian Chicken and Brown Rice 3 tablespoons corn oil tub margarine 2 medium-sized onions, thinly sliced 2 whole (4 halves) chicken breasts, skinned, boned and cut into 1/2-inch strips 2 tablespoons all-purpose flour 1/4 teaspoon crushed tarragon 1/4 teaspoon crushed basil 1/4 teaspoon crushed thyme 1/4 teaspoon salt 1/4 teaspoon crushed rosemary 1-1/2 cups low sodium chicken broth 3 tablespoons tomato paste About 15 minutes before rice is done, melt margarine in 12-inch skillet over moderate heat. Sauté onion for 5 minutes or until clear. Move onion to one side of skillet; add chicken and sauté for 5 to 8 minutes or until chicken is no longer pink. Stir in flour, tarragon, basil, thyme, salt, and rosemary. Add chicken broth and tomato paste stirring constantly for 3 minutes or until sauce has thickened. Pour mixture over brown rice and serve. Serves 4 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Brown rice, which has only the outer hull removed, retains along with its bran layer an impressive variety of vitamins and minerals, including niacin, vitamin B6, magnesium, 7 manganese, phosphorus, selenium, and even some vitamin E.

9 2 medium carrots, thinly sliced lengthwise 1 cup fresh mushrooms, quartered 1 cup cooked black beans, rinsed and drained 1 can (8 ounce) whole kernel corn, drained 1 cup vegetable broth 1/3 cup chopped parsley 1/4 cup chopped green onions 1/4 teaspoon garlic salt 1/2 teaspoon lemon pepper 1/2 cup reduced fat shredded cheddar cheese BROWN RICE AND VEGETABLES In a medium skillet, combine next 5 ingredients; simmer until vegetables are tender (about 10 minutes). Fold in cooked rice, parsley, green onions, garlic salt and lemon pepper. Top with shredded cheese. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg To spice it up, use Black Beans with Jalapeno Peppers. Garnish with cilantro, if desired. 8

10 1/4 cup chopped onion 1 tablespoon olive oil 2 cans (10 ounce, each) low sodium chicken broth 1/2 cup crumbled feta cheese 3 tablespoons snipped fresh mint 1/2 teaspoon pepper 9 FETA MINT BROWN RICE In a large saucepan, sauté onion in hot oil until tender. Add uncooked rice, cook and stir for 1 minute. Add chicken broth. Bring to boil. Cover and simmer for 35 to 40 minutes or until all liquid is absorbed. Stir in feta cheese, mint and pepper. Serve warm. Garnish with fresh mint, if desired. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg Oil-rich brown rice can turn rancid at room temperature. If stored in a tightly-closed container in the refrigerator or freezer, it will stay fresh for up to a year.

11 A Taste Blast from the Past! BAKED BROWN RICE CUSTARD This classic dessert was featured on Carolina and River rice packages in the 60 s, and is still a family favorite! vegetable oil cooking spray 1-1/2 cups cooked Carolina, Mahatma, River or S&W Brown Rice 3 eggs, slightly beaten 3/4 cup sugar 1/4 cup raisins 1/4 teaspoon salt 2 teaspoons vanilla 2-1/2 cups milk, scalded 1/4 teaspoon nutmeg 1 tablespoon butter Preheat oven to 325 F. Spray 2-quart square baking dish with vegetable oil cooking spray. Combine all ingredients and pour into prepared baking dish. Place baking dish in a larger baking dish in the oven. Pour very hot water in the larger dish so that the water comes halfway up the smaller dish sides. Bake minutes or until set. Serves 6 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg BROWN RICE APPLE CRISP River or S&W Brown Rice vegetable oil cooking spray 2 cans (20 ounce, each) pie-sliced apples, undrained 1 tablespoon lemon juice 1 cup packed brown sugar, divided 2 teaspoons ground cinnamon 1-1/2 cups uncooked rolled oats 2 tablespoons margarine 1/2 cup raisins 1/2 cup walnuts Preheat oven to 350 F. Spray shallow 3-quart baking dish (13" x 9") with cooking spray; set aside. Combine cooked rice, apples, lemon juice, 1/2 cup brown sugar, and cinnamon in prepared dish. Combine rolled oats and remaining 1/2 cup brown sugar in medium bowl; cut in margarine until mixture resembles coarse crumbs. Stir in raisins and walnuts. Sprinkle over rice mixture. Bake 20 minutes. Serves 8 Calories Protein g Carbohydrates g Dietary Fiber g Cholesterol mg Fat Total g Saturated Fat g Sodium mg 10

12 BLUEBERRY COBBLER Preheat oven to 350 F. 3 cups blueberries 2 tablespoons lemon juice Place blueberries in an ungreased, 2-quart, square 2/3 cup packed brown sugar baking dish. Sprinkle with lemon juice. Mix brown sugar, 1/2 cup flour flour, cooked brown rice, margarine and cinnamon. 1/4 cup margarine, softened Sprinkle on top of blueberries. Bake until topping is light 3/4 tablespoon ground cinnamon brown, about 25 minutes. Serve warm. Serves 6 Garnish with walnuts (optional) Calories 357 Protein 4g Carbohydrates 67g Dietary Fiber 4g Cholesterol 0mg Fat Total 9g Saturated Fat 2g Sodium 102mg 11 Cook brown rice in an amount of liquid that will be completely absorbed during the cooking time. If it is cooked in excess liquid and then drained, valuable nutrients are lost with the cooking water.

13 QUICK TIPS Here s a few quick recipes to help you get started in developing some ideas on your own for using Brown Rice as the basis for your own healthy recipe creations. Italian Medley Combine cooked asparagus tips, toasted pine nuts, red and yellow peppers with hot cooked brown rice. Top with Parmesan cheese. Meatless Main Combine hot cooked brown rice with garbanzo beans, shredded carrots, ripe olives, parsley, and ricotta or farmer cheese. Top with tomato chili sauce. Cilantro Cheese Brown Rice Top hot cooked rice with diced tomatoes, green onions, Monterey Jack cheese and cilantro. Sprinkle with Parmesan cheese. Easy Summertime Pudding To cooled brown rice, add fresh raspberries, honey and vanilla yogurt. Top with fresh lemon rind. A Little Bit of Italy Add cooked zucchini and Italian sausage to tomato basil sauce. Serve over hot cooked brown rice and top with fresh Parmesan cheese Slightly Mexican To cooled, cooked brown rice, fold in fresh cubed avocado, tomato chunks, fresh cilantro and lots of lemon! Herbs and Spices and Brown Rice Combine beef broth (instead of water), brown rice, garlic, oregano, thyme and salt. Cook for 45 minutes. Fold in shredded carrots and red bell peppers. Healthy Breakfast Brown Rice Fold cooked brown rice into favorite fruited yogurt. Top with granola and fresh fruit. Quick Spanish Brown Rice Combine 1 cup rice with 1/2 cup chicken stock, 1 can Mexican-style stewed tomatoes, 1 small can tomato sauce, and 1 can Mexican corn. Cook 40 minutes. 12

14 It s amazing to look at a small grain of brown rice and to realize how large the benefits of including this nutritious grain in your regular diet can be. Brown Rice contains many of the vitamins and minerals that promote well-balanced eating. To help you understand all your body can gain from Brown Rice, we have provided this quick reference of what some of the vitamins, minerals and other nutrients found in Brown Rice provide. Vitamin B-1 (Thiamine) What it s good for: Helps convert food into energy, nerve functions, growth and muscle tone. Food sources: Wheat germ, pork, whole and enriched grains, dried beans, seeds, and nuts. Vitamin B-2 (Riboflavin) What it s good for: Releases energy, keeps red blood cells healthy, makes hormones. Food source: Dairy products, meats, poultry, whole and enriched grains, and green vegetables such as broccoli, turnip greens, asparagus, and spinach. Vitamin B-3 (Niacin) What it s good for: Releases energy, important for a healthy digestive system, blood circulation, nerve function, appetite. Food sources: Poultry, fish, whole and enriched grains, dried beans, and peas. Vitamin B-5 (Pantothenic Acid) What it s good for: Converts food into energy, necessary to make important hormones, vitamin D, and red blood cells. Food source: Found in almost all foods. Vitamin B-6 (Pyridoxine) What it s good for: Helps convert food into energy, keeps red blood cells healthy, makes antibodies, maintains nerve function, enhances the immune system, helps prevent heart disease. Food sources: Poultry, fish, pork, eggs, and whole grains. Chromium What it s good for: Acts cooperatively with other substances to control insulin and certain enzymes. Food sources: Cheese, whole grains, meat, peas, beans and blackstrap molasses. 13 NUTRITION DICTIONARY* Fiber What it s good for: Lowers cholesterol and blood sugar levels, helps move waste through the intestines. Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes. Food sources: Fruits, vegetables and whole grains. Folate What it s good for: Helps cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids. Food sources: Green leafy vegetables, dried beans, liver, poultry, fortified cereals and grains, oranges and nuts. Glucose What it s good for: A simple sugar that is a major source of energy in the body. Food sources: All carbohydrates are broken down into simple sugars and transported as glucose in the bloodstream. Carbohydrates are found in fruits, vegetables and grain and dairy products. Glycogen What it s good for: As the storage form of glucose, it s used by the body for energy when needed. It s stored in the liver and muscle. Food sources: Carbohydrates. Natural sugars (fruit, vegetables, milk) and complex carbohydrates (grains, cereals, pasta) are the best choices. Iron What it s good for: Making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells. Food sources: Meat, fish, poultry, eggs, whole and enriched grains, and green leafy vegetables. *You can find the complete Nutrition Dictionary at along with other healthy eating and active living information. Magnesium What it s good for: Enzyme activation, nerve and muscle function, and bone growth. Food sources: Nuts, meats, leafy vegetables, whole grains, beans and legumes. Manganese What it s good for: Essential for reproductive function, physical growth, normal formation of bones and cartilage and normal brain function. Food sources: Whole grains and cereals, fruits, vegetables and tea. Phosphorus What it s good for: Helps form bones and teeth, builds muscle and is involved in almost all metabolic actions in the body. Food sources: Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts. Potassium What it s good for: Helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body. Food sources: Dried fruits, bananas, potatoes,whole grains, most raw vegetables, citrus fruits, molasses, and sunflower seeds. Protein What it s good for: Keeps the body running, made from different combinations of amino acids. Food sources: Meat, eggs, dairy products, beans, whole grains, and vegetables. Selenium What it s good for: Works with vitamin E as an antioxidant and binds with toxins in the body, rendering them harmless. Food sources: Lobster, clams, crabs, whole grains, Brazil nuts and oysters.

15 COOKING METHODS AND NUTRITION FACTS TOP OF THE RANGE (PREFERRED METHOD) 1 cup uncooked brown rice 2 to 2-1/2 cups liquid (water, broth, juice) 1 teaspoon butter or margarine (optional) 1 teaspoon salt (optional) Combine ingredients in 2- to 3-quart saucepan. Bring to a boil; stir once or twice. Reduce heat, cover, and simmer 45 to 50 minutes, or until rice is tender and liquid is absorbed. Fluff with fork. Makes 3 to 4 cups. CONVENTIONAL OVEN Bring 2-1/2 cups water to boil. Combine with 1 cup brown rice, 1 teaspoon butter or margarine (optional) and 1 teaspoon salt (optional) in 2-quart casserole dish. Cover and bake at 350 F 45 minutes or until all water is absorbed. Makes 3 to 4 cups MICROWAVE OVEN Combine 3-1/2 cups hot water, 1 cup brown rice, 1 tbsp vegetable oil (optional) in a 2-quart glass microwave dish. Microwave on HIGH for 35 minutes uncovered. Let stand for 10 minutes before serving. Careful, dish will be very hot. PRESSURE COOKER Place 1 cup brown rice and 2 cups water in a 1-1/2 to 2 quart metal bowl. Place 1 cup water and the metal rack in the pressure cooker pot. Place the rice-filled bowl on the rack. Lock on the lid and bring pressure up to 15 psi. Reduce heat to maintain pressure and cook for 20 to 22 minutes. You may need to experiment with your cooker to determine what cooking time gives you the texture you prefer. RICE COOKER Preparing brown rice in a rice cooker is very convenient. However, as many rice cookers vary, we suggest you follow the directions you received with your cooker for the best results. TO REHEAT COOKED RICE Add 2 tablespoons liquid per cup of rice. Cover and heat about 5 minutes on top of the range or in the oven. To reheat in the microwave oven, cook on HIGH about 1-1/2 minutes per cup. Cooked rice stays fresh refrigerated, tightly covered, up to 1 week or frozen up to 6 months. Nutrition Facts Serving Size 1/4 cup (45 grams makes 3/4 cup prepared)) Servings per Container about 9 (14 oz. size container) Amount Per Serving As Packaged Calories 140 Calories from Fat 10 % Daily Value* Total Fat 1g 1% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 32g 11% Dietary Fiber 1g 6% Sugars 0g Protein 3g 6% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Protein Less than 50g 65g INGREDIENTS: Long grain brown rice BROWN RICE COOKING MEASUREMENT CHART RICE 1 Cup 1-1/4 Cups 1-1/2 Cups 2 Cups WATER 2-1/2 Cups 3-1/8 Cups 3-3/4 Cups 5 Cups YIELD 3-1/2 Cups 3-3/4 Cups 4-1/2 Cups 7 Cups SERVINGS (3/4 CUPS COOKED) 14

16 Milk, Yogurt and Cheese Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS Fats, Oils and Sweets USE SPARINGLY Meat, Poultry, Fish, Eggs, Nut and Dry Beans Group 2-3 SERVINGS Fruit Group 2-4 SERVINGS RICE, Bread, Cereal and Pasta Group 6-11 SERVINGS FAT FACTS There are four kinds of fats: monounsaturated fat, polyunsaturated fat, saturated fat, and trans fat. Monounsaturated fat and polyunsaturated fat are the good fats. The majority opinion is that consumption of saturated fat should be kept low. Trans fat from partially hydrogenated vegetable oils is very bad, much worse than saturated fat. Trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol; make the arteries more rigid; cause major clogging of arteries; cause or contribute to type 2 diabetes; and cause or contribute to other serious health problems. Trans fats are placed into food to increase shelf life, but they harm human life. Saturated fat must be listed on the Nutrition Facts label on food packaging. People are being misinformed. They see the saturated fat listed, but they don t realize that trans fat is also in the product. Monounsaturated Main Source Olives, olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts, avocados State at Room Temperature Liquid Effect on Cholesterol Levels Lowers LDL; raises HDL Polyunsaturated Corn, soybean, safflower and cottonseed oils,fish Liquid Lowers LDL; raises HDL Saturated Whole milk, butter, cheese, ice cream, red meat, chocolate, coconuts, coconut milk, and coconut oil Solid Raises both LDL and HDL Trans Many margarines, vegetable shortening, partially hydrogenated vegetable oil, deep-fried chips, many fast foods, most commercial baked goods Solid or semi-solid Raises LDL FREE NUTRITION FACTS BROCHURE Nutrition Facts Made Simple is an informative brochure that explains the USDA s Food Guide Pyramid and the basic Guidelines of the American Heart Association and provides delicious, heart-healthy recipes. To receive your copy, send your name and address to: Nutrition Facts Made Simple, P.O. Box 2636, Houston, Texas Offer good while supplies last. We hope you enjoy these recipes. For more recipes be sure to visit our web sites at or telephone Riviana Foods Inc. 2004