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Rice contains a wide variety of B vitamins, valuable minerals, such as potassium and phosphorus, and protein. Brown rice is richer in these ingredients than white rice. Rice is not exceptionally high in calories. Both brown and white rice contain only about 35 calories per oz/25 g when cooked. Even if you are trying very hard to slim, you should never give up rice and other grain products altogether, for they provide many essential nutrients.

Rice combined with pulses will provide' a meal relatively low in calories that will fill you up, keep you satisfied and, most important, help keep you healthy.


Buying and Storing

Long grain rice is the most versatile kind in the kitchen and it is a good idea to have a supply of either ordinary long grain white or long grain brown rice in the larder: the brown will probably appeal more to those families who eat wholefoods. Both types of rice can be used in similar recipes.

Once opened, store rice in rigid containers in a cool, dry place. White rice will keep for at least 18 months when stored correctly, though certain speciality rices may have a shorter life. For brown rice, look for the 'best before' date on the pack, as this is a useful guide.


How much rice?

Rice swells a great deal as it cooks and what appeared to be a very small amount when put in the pan quickly becomes sufficient to feed several people. An average amount per person is 2 oz/50 g uncooked rice for savoury dishes. When cooked it will weigh 6-8 oz/175-225 g. Try this amount on your family at first, and increase or decrease the amount according to their preferences.


Different Types of Rice.

Appearance and Taste.
Cooking and Serving Suggestions.
Easy-cook American Rice. Long grain, slightly yellow in colour. Specially processed to make cooking easier and to keep grains separate.
  1. Plain or flavoured accompaniment to savoury dishes.
  2. Fried rice.
  3. Moulds and salads.
Easy-cook Italian Rice. Longish, thick grains, a transparent yellow colour. Creamy texture when cooked.
  1. Cooked plainly, as an accompaniment.
  2. In risottos.
Long grain white Rice (also called patna rice) Long, thin white grains usually from the USA.
  1. Boiled rice as an accompaniment.
  2. For salads, fried rice and chinese dishes, paellas, pilaffs and pilavs.
  3. Rice moulds.
Short grain Rice. Short, thick grains. Used mainly in the production of sweet rice pudding.
Basmati Rice (known as 'the prince of rices') White rice from India and Pakistan; slightly smaller grains than ordinary long grain white rice, and has a different flavour. Very rarely sticks in cooking. Sometimes sold with an accompanying packet of curry spices, to make pilau rice.
  1. Served as an accompaniment to Indian dishes.
  2. Can be coloured and flavoured.
  3. In pilaus and biryanis.
Brown Rice. Long, thin, brown grains. Nutty flavour, more chewy than white rice. Grains rarely stick in cooking. More nutritious than white rice.
  1. Plainly cooked, as an accompaniment to savoury dishes.
  2. As fried rice, salads, pilaffs, pilavs, paellas.

Flavoured Rice.

Curry, Tomato, Saffron, Golden Vegetable, etc...

Long grain rice flavoured with various spices and vegetables.

Serve as required.

Risotto Rice. Carefully, selected Italian long grain rice.

Use for creamy moist risottos in traditional Italian style.

Boil-in-the-bag. American long grain easy-cook rice. Easy, non-stick, and convenient.

Use as for Easy-cook American rice.

Creamed Rice, canned. A creamy-textured, ready prepared pudding. Serve by itself, or with fruit.
Flaked Rice. Thin, white flakes. Boiled, baked, or moulded puddings.
Ground Rice. Coarse, cream-coloured flour.
  1. Baked, boiled, or moulded puddings.
  2. Can be added to shortbread mixes and some cakes.


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