All About Rice

Varieties of rice include white, brown, and specialty rice such as Basmati and Jasmine. There are three kernel sizes - short, medium, and long. On the shelf you will find instant, parboiled and rice mixes, along with white and brown rice. Learn more about rice:

• White rice is enriched with B vitamins and iron and has 103 calories, 0 fiber, 2 grams of protein, and 0 fat per ½ cup.
• Brown rice is whole grain and has a nutty taste. One half cup of brown rice has 120 calories, 2 grams of fiber, 3 grams of protein, and 0 fat.
• Long grain cooks up drier and fluffier
• Short grain cooks up chewier and stickier.

To cook rice in microwave, rice cooker, or stovetop follow directions on the package. According to FDA, cooking whole grain rice similar to how pasta is cooked can reduce arsenic content. Store uncooked rice in a closed container or plastic bag. Store cooked rice in the refrigerator for 4 - 6 days or freezer for 6 months.

Source: USDA Food and Nutrition Service - Household Programs Food Product Information Sheets and Chop Chop Family

Nutrition Links Thrifty Tips

• Use leftover rice for fried rice or rice pudding.
• Enjoy rice for breakfast. Add chopped apples and sprinkle with brown sugar and cinnamon. Cover with low fat milk.
• Add leftover rice to stews.

Source: USDA MyPlate, Recipes - Rice Bowl Breakfast with Fruit and Nuts

Teriyaki Rice Bowl

Serves 6

Ingredients

• 1 Tablespoon oil (canola or vegetable)
• ¾ pound boneless chicken, beef, or pork (thinly sliced)
• 2 cloves garlic, minced or ¼ teaspoon garlic powder
• 2 cups water
• ½ cup teriyaki sauce (low sodium if available)
• 2 cups instant brown rice, uncooked
• 1 (16-ounce) package frozen stir fry vegetables

Directions

1. Wash hands. Heat oil in a large skillet over medium-high heat. Add meat. Cook and stir 5 minutes.
2. Add garlic, water, teriyaki sauce, and stir. Bring to a boil. Stir in rice. Return to a boil. Reduce heat to low and cover. Simmer 5 minutes.
3. Stir in frozen vegetables. Heat for 5 minutes and stir occasionally. Cover and let stand for 5 minutes.
Nutrition Information: Calories 270, Fat 5g, Sodium 440mg, Carbohydrate 37g, Dietary Fiber 3g, Protein 17g (analyzed using low sodium teriyaki sauce)

Source: Iowa State University - Spend Smart. Eat Smart. | Photo Source: Mary Ehret/Penn State

Enjoying Blueberries and Cranberries

Blueberries and cranberries are packed with valuable nutrients for good health. Here are some hints to store large quantities of fresh, frozen, or dried berries. Store frozen blueberries in containers that are made to hold frozen foods. Examples are freezer bags, freezer-safe plastic containers, or glass jars. Check the label to see if it is freezer safe. 

Easy ways to use fresh, frozen, or dried berries

• Use frozen blueberries or reconstituted dried cranberries as the fruit part of the smoothie. To reconstitute dried cranberries, place in a bowl, cover with boiling water. Let stand for 5 minutes. Drain then cool in refrigerator.
• Top oatmeal, cold cereal, and yogurt with blueberries.
• Mix blueberries with plain yogurt and a little sugar to make your own flavored yogurt.
• Top salads with dried cranberries.
• Use in muffins, pancakes, and make your own fruit sauces.

Source: Just Say Yes to Fruits and Vegetables, New York Dept. of Health

Fruit Smoothies

Serves 2

Choose ½ cup of any fruit

bananas, strawberries, cranberries, blueberries

Choose 1 cup of any base

low-fat plain or vanilla yogurt 

Choose ½ cup of any liquid

low-fat milk, plant-based beverage or 100% fruit juice

Directions

1. Wash hands with soap and water. If using fresh fruit, rinse/rub produce under cool running water just before cutting.
2. Place all ingredients in a blender and mix until smooth. Refrigerate any leftovers immediately.

Nutrition Information: Calories 110, Fat 1.5g, Sodium 115mg, Carbohydrate 14g, Fiber 1g, Protein 8g

Source: Eat Smart Move More, North Carolina Extension

Learn more about cooking healthy on a budget! Contact Nutrition Links to see if you are eligible for free nutrition classes: scan this QR code, call 888-778-3535 or email nutritionlinks@psu.edu.