The popularity of this product, which is one of the oldest cereal crops, came from the East. In many Asian countries, brown rice dishes are eaten every day. This is due to the perfectly balanced composition of the product. Today, unpolished brown rice is considered one of the best low-calorie cereals around the world. In addition, according to nutritionists, this cereal contains a large number of substances useful to the body. Although experts often warn of contraindications. What are the benefits and harms of brown unpolished rice? What is the chemical composition of cereal? How to cook it right? What are the recipes for brown rice dishes? We will talk about this in our article.
What is the difference between brown rice and white rice?
In essence, brown and white rice cereals are one and the same product. Brown (or brown) rice is different from white in processing methods. Brown rice is unpolished; its grains are only peeled from the yellowish top peel. But the bran shell remains intact, therefore the grains of this variety are distinguished by a brown tint and an elongated shape. The features of unpolished brown rice also include the presence of an interesting nutty flavor and aroma.
According to experts, this variety of cereal has a lot of useful properties than its white counterpart:
- Unpolished brown rice, due to the germ and pericarp preserved in it and removed during processing, contains about 2-3 times more protein than white. In its shell there is amylose (a polysaccharide that imparts granularity to cereals), and in the embryo there are a number of fatty acids (lipids).
- In addition, this cereal is rich in dietary fiber (its volume is 12 times the amount contained in polished rice), which helps to cleanse the body and strengthen the immune system.
- The amount of trace elements (zinc, copper, iodine and phosphorus) contained in unpolished brown rice is 2 times their volume in white rice.
- The product is also distinguished by a high content of vitamins (mainly group B): the amount of vitamin B1 in brown rice exceeds its volume in white analogue by 6 times, and vitamin PP by 4 times.
- This cereal is saturated with substances such as vitamin E, potassium, phosphorus, magnesium, zinc, selenium.
- The advantage of the product is the absence of gluten (vegetable protein) in its composition, which provokes the occurrence of allergic reactions.
Nutritional and energy value
100 grams of brown rice contains:
- protein - 6.3 grams (25 kcal);
- fat - 4.4 grams (40 kcal);
- carbohydrates - 65.1 grams (265 kcal).
The calorie content of brown rice is slightly less than white. The energy value of 100 g of brown cereal (raw) is about 331 kcal. Depending on the manufacturer, this indicator may vary. For example, the energy value of 100 g of Mistral brown rice is only 341 kcal.
This indicator also changes as a result of product preparation. Calorie boiled brown rice is only 110 kcal. The carbohydrate content in 100 g of the prepared product is 22.8 grams, protein is 2.9 grams, and fat is 0.9 grams. Due to the low calorie content of boiled brown rice, it is considered a dietary product. Despite the relatively low calorie content, boiled product is hard enough to digest, so nutritionists recommend it only in the morning.
For the attention of consumers
It should be noted that the shelf life of this product does not exceed 1 year. After opening it is recommended to store it in the refrigerator, eliminating the ingress of air, heat, as well as direct sunlight, under the influence of which the process of grain oxidation can begin.
Among domestic gourmets, this variety is not very popular. But, according to experts, this product should become one of the main components of the daily diet.
What are the health benefits of brown rice?
The chemical composition of cereal positively affects the course of metabolic processes in the body. Therefore, it is recommended to use it in the presence of the following diseases: allergies, diabetes, obesity, diseases of the cardiovascular system, as well as adherents of the idea of proper nutrition. According to nutritionists, brown rice is a real storehouse of useful properties:
- With its regular use, the blood cholesterol level is significantly reduced; the gastrointestinal tract improves.
- According to the results of medical research, regular consumption of brown rice improves blood circulation, improves the functioning of the digestive organs, and facilitates the removal of toxins from the body.
- Daily consumption of a small portion of brown rice helps cleanse the walls of the intestines and stomach, as well as remove toxic substances from the body. In addition, this product relieves constipation and flatulence.
- Often brown rice is introduced into the diet of patients with gastritis or a stomach ulcer. It is recommended as one of the main components of a healthy rice diet or days of unloading. Often brown rice is used as a side dish for treats of meat or fish, in addition, this cereal can be an excellent basis for cooking dishes such as porridge, pudding, various types of salad or pilaf.
- Due to its unique ability to absorb excess moisture, brown rice is also used as a means of restoring the hydro balance in the human body.
- Brown cereal has a relaxing effect on the brain and nerve cells, so it is recommended to include it in the daily diet with constant mental stress or a tendency to nervous exhaustion.
- Eating brown rice strengthens the gums and teeth, as well as improving the appearance of hair and skin.
- The constant use of the product, due to the significant content of vitamin A in its composition, improves vision, restores normal sleep patterns, helps to overcome insomnia and irritability.
About contraindications
Like any of the known food products, this variety of cereal has some contraindications:
- First of all, you should know that boiled brown rice is not particularly soft. This product can cause harm to the body only in case of its excess (causes constipation, flatulence, bloating). Therefore, doctors recommend using it in the diet no more than 2-3 times a week. Eating brown rice is contraindicated in people suffering from severe bloating.
- It is strongly not recommended to use brown rice for those who have difficulty urinating.
- With colitis, you should also refrain from using this product.
- Abuse of brown rice, which is digested for a long time in the stomach, can adversely affect the condition of patients with high body weight (weight gain is likely).
How to cook brown unpolished rice deliciously?
This question can often be found on the forums. Cooking brown rice is not easy. Not always the young housewives manage to boil it really tasty. We suggest you familiarize yourself with several recipes for making brown rice.
Boil the product in oil
Rice (one glass) is thoroughly washed with cold water. Flowing water must be absolutely transparent. Heat a deep frying pan, pour oil into it and put rice. With constant stirring, the cereal is slightly dried. The oil should, as it were, envelop the grains of rice, which should prevent them from sticking together. Then pour water (three glasses), mix (only once!) And leave to boil over high heat. After the water boils, the fire is reduced to a minimum, close the lid and leave until the water is completely absorbed. Then turn off the fire, close the pan with a lid and leave the rice to simmer for about half an hour.
Oil-free recipe
In one of the popular recipes for making brown rice use:
- 1 cup unpolished rice;
- water (3 cups);
- salt to taste (approximately 0.5 tsp).
It is prepared as follows: brown rice grains are poured with water and insisted for 1 hour. Next, put a pot of water on the fire and wait for it to boil. Rice is added to boiling water, salted to taste. If you want to enjoy the natural taste of the product, you can refuse salt. As soon as the mass boils, the rice is mixed (only once!) And reduce the heat to a minimum.
How much to cook brown unpolished rice? The cereals are cooked under an open lid for 5 minutes, and then cover and cook for another half an hour. A dirty coating appears along the edge of the pan, which is considered normal. In the process of boiling cereals, it is strongly recommended not to interfere. Rice can be considered finished as soon as its grains are swollen. Then the fire is turned off and for 10 to 15 minutes the croup is insisted under a covered lid.
How to cook pilaf from brown rice?
Brown rice pilaf is an unusually tasty, and most importantly, healthy dish.
Ingredients:
- one glass of brown rice;
- 2.5 cups of water;
- 4 cloves of garlic;
- one carrot;
- to taste - cilantro, salt, black pepper.
The cooking process takes about 1 hour. They act like this: in a pan, pour the cereal with two glasses of water, bring to a boil. Reduce heat, cover and simmer until completely absorbed. Peel the carrots, grate (medium) or chop them into small cubes. Heat oil in a pan and fry chopped garlic in it, add carrots, mix and add two glasses of water. Stew until softened carrots. Next, the stewed carrots are mixed with rice, salt, pepper. When serving, sprinkle with chopped cilantro.
Another recipe for pilaf (with carrots and pistachios)
Cooked according to this recipe, brown rice pilaf is a sweet, low-fat, unusually tasty dish that even those who are zealously watching their figure can enjoy. The calorie content of one portion of the treat is only 256 kcal. To prepare four servings, use the products:
- one onion;
- one carrot;
- 180 grams of brown rice ("Indica BROWN" cereal is ideal);
- 1 tsp olive oil;
- 1 tsp lemon peel;
- 380 ml of chicken stock;
- 125 ml of water;
- 1 tsp lemon juice;
- 50 grams of date (seedless);
- green onion;
- black pepper.
A dish is prepared for an hour: the carrots with onions are chopped and sautéed in olive oil over medium heat for one minute with occasional stirring. Add rice, sauté for another minute. After that, add the dates (crushed), lemon zest, water and broth. Gloves. Bring to a boil and reduce the heat. Cover and cook for about 45 minutes until all the liquid has evaporated. Stir the finished dish with a fork and add a little lemon juice. Serve a treat, sprinkling it with chopped green onions.
Fried Chicken Breast Pilaf Recipe
Loose brown rice with spices, garlic, tomatoes and fried chicken has a great flavor. An ideal complement to it is a green salad with lemon. Product Composition:
- two chicken breasts;
- 200 grams of brown rice ("Indica Brown" TM "Mistral");
- 600 ml of broth (vegetable, chicken) or water;
- 100 grams of cherry tomatoes (you can ordinary);
- 50 grams of raisins;
- 25 grams of pine nuts;
- two cloves of garlic;
- one onion head;
- 3 tbsp. l vegetable oil;
- 1 tbsp. l curry (mild powder);
- half a bunch of cilantro;
- 1 tsp salts;
- for serving - lemon.
From the presented number of products, 6 servings of the dish can be prepared.
Step cooking
The dish is cooked for 1 hour:
- First, prepare the broth (vegetable): wash and peel vegetables (stem celery, carrots and onions). Add bay leaf, black pepper and peas and cilantro. Cook the broth until tender.
- Measure out rice. It is better to use the long-grain grade "Indica Brown" TM "Mistral", which is carefully polished, preserving the germ of the grain and the shell.
- Chicken breast fillet is cut across into strips. Mix with 1 tbsp. l vegetable oil, half the available garlic (minced) and curry and pickle.
- Peel and chop the onion. Heat oil (vegetable) in a deep frying pan, put onion and garlic (remaining) there, and then cook for about three more minutes.
- Pour rice, sprinkle the dish with the remaining curry and mix well.
- Pour the broth (hot) into the grits. The proportion should be: 1: 2.5. Salt (1 tsp) and raisins are added. Cover and cook for about 25 minutes.
- Sauté nuts (pine nuts). Tomatoes and cilantro are cut, they are added to the finished cereal. Mix and warm for five minutes.
- Chicken breasts are fried (pre-cut into strips).
- Rice is loosened with a fork, sprinkled with nuts and spread on top fried strips of chicken meat. Served with a slice of lemon.
Brown rice with vegetables and seeds
We invite you to get acquainted with another popular recipe. The dish created on it can be used as a tasty and healthy side dish, in which many eaters, among other things, are attracted by the spicy crunch of seeds. To prepare four servings use:
- one glass of brown rice;
- two onions;
- 300-400 grams of vegetables (any);
- 5 tbsp. l butter;
- half a glass of sunflower seeds;
- pepper and salt.
The dish is cooked for forty minutes: rice is boiled separately in salted water for half an hour. The onion is cut into small cubes or half rings and sautéed in butter (creamy) until transparent. Add the seeds to the onion and continue to fry for about two to three minutes with constant stirring. Vegetables (zucchini, peppers, pumpkin, tomatoes), crushed in the form of cubes, are added there. Fry until tender for 5-7 minutes. Add rice, mix thoroughly, salt and pepper. Close the lid and bring to readiness on low heat for about 5-7 minutes. The finished dish is decorated with chopped herbs.