Basic Healthy Recipe

Brown Rice

(Basic Recipe)
5
Average: 5 (2 votes)
(2 votes)
Brown Rice

Brown Rice - As it should be - fluffy and tender

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Health Score:
100 / 100
Difficulty:
very easy
Difficulty
Preparation:
5 min.
Preparation
ready in 35 min.
Ready in
Calories:
218
calories
Calories

Healthy, because

Even smarter

Nutritional values

If you want to get all the valuable nutrients from the delicious grains, you should always use unhulled brown rice, because fibre and vitamins B1 and B6 are mainly found in the outer layers, which have been polished away in white rice. Thiamine, vitamin B1, strengthens the nerves and the latter supports the protein metabolism.

A pinch of saffron or turmeric in the cooking water gives the healthy cereal garnish an appetizing yellow colour and also provides substances that support the immune system. However, pregnant women are not advised to consume large quantities of saffron, as it can cause a miscarriage.

1 serving contains
(Percentage of daily recommendation)
Calorie218 cal.(10 %)
Protein4 g(4 %)
Fat1 g(1 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4 mg(33 %)
Vitamin B₆0.4 mg(29 %)
Folate10 μg(3 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium94 mg(2 %)
Calcium14 mg(1 %)
Magnesium98 mg(33 %)
Iron1.6 mg(11 %)
Iodine1 μg(1 %)
Zinc1 mg(13 %)
Saturated fatty acids0.3 g
Uric acid84 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ozs Brown rice
salt
How healthy are the main ingredients?
salt
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Fork, 1 Wooden spoon, 1 Kitchen towel

Preparation steps

1.
Brown Rice preparation step 1

Combine rice, salt to taste and 2 1/4 cups of water in a pot. Bring to a boil over medium heat.

2.
Brown Rice preparation step 2

Stir once, then cook uncovered over low heat until almost all the liquid has been absorbed., about 15 minutes.

3.
Brown Rice preparation step 3

Cover the pot with a clean kitchen towel and lid. Reduce the heat to lowest setting and cook until rice is tender and all liquid is absorbed, 10-12 minutes.

4.
Brown Rice preparation step 4

Remove the pot from the heat and let stand, covered, for about 7 minutes. Fluff grains with a fork and serve.