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♦ WEDNESDAY, SEPTEMBER 20,2006
6C
Try some new approaches to rice dishes
By Cheryl Berzanskis
Morris News Service
Rice. It’s what’s for din
ner - for about two-thirds
of the world’s population.
The ancient grain is integral
to many cuisines, including
Mexican, Asian and Indian
dishes.
About 90 percent of the
rice eaten in the United
States is grown in this coun
try, primarily in Arkansas,
California, Louisiana, Texas,
Mississippi and Missouri.
In Texas, rice is grown on
about 200,000 acres in the
21-county rice belt around
the eastern Gulf of Mexico.
Brown rice, in which the
germ, bran and endosperm
are intact, has been added
to the Women’s, Infants and
Children’s federal nutri
tion program. WIC offers a
prescribed bundle of foods
to pregnant and nursing
women who qualify plus
children up to age 5 who
are at nutritional risk.
Karen Collins is a regis
tered dietitian who works
as nutrition adviser to
the American Institute
for Cancer Research.
She encourages peo
ple to eat brown rice.
“If people eat brown rice, it
is really nutritionally supe
rior to white rice. In addi
tion to the B vitamins in
enriched white rice, brown
rice has (vitamin) 86, mag
nesium, selenium,” she said.
Vitamin B 6 (pyridoxine),
magnesium and selenium
are removed in the process
ing of white rice, she said.
Enriched white rice has added
thiamin, niacin, iron and folic
acid to restore what is lost
during processing, accord
ing to USA Rice Federation.
Brown rice, because the
bran remains intact, also
has rice bran oil, which
seems to help blood cho
lesterol levels, Collins said.
Rice combines well with
other foods, she said,
and is found in cuisines
from around the world.
It also works as a meat
extender and as a vehicle for
dried fruits and vegetables,
so people eat more fruit and
vegetable servings
Nutty Vegetable
Pilaf
1 tablespoon vegetable
oil
2 cups coarsely chopped
broccoli
2 medium carrots, juli
enned
1 medium onion,
chopped
1 cup sliced fresh mush-
gggg-, mam i
Chopped
apples, rai
sins and
sesame
seeds blend
with brown
rice to make
this nutri
tious side
dish called
Harvest Rice.
USA Rice
hMtMay!
Call 987-1823
rooms
2 cloves garlic, minced
1/2 teaspoon dried
thyme leaves
1/2 teaspoon dried basil
leaves
1/2 teaspoon salt
1/4 teaspoon ground
black pepper
3 cups cooked brown
rice (cooked in low-sodi
um chicken broth*)
1/2 cup chopped pecans,
toasted**
1/2 cup shredded
Parmesan cheese (option
al)
Heat oil in large skillet
over medium-high heat
until hot. Add broccoli, car
rots and onion. Cook and
stir five to seven minutes
or until broccoli and car
rots are tender and onion
is beginning to brown. Add
mushrooms, garlic, thyme,
basil, salt and pepper. Cook
and stir two to three min
utes or until mushrooms are
tender. Add rice and pecans;
cook one to two minutes,
stirring, until well blended
and thoroughly heated. Just
before serving sprinkle with
cheese, if desired.
Harvest Rice
1 tablespoon vegetable
oil
1 cup julienne carrots
1 cup sliced green
onions
2 .cups cored and
chopped unpeeled apples
3 cups cooked brown
rice
1/2 cup seedless raisins
1 tablespoon sesame
seeds
1/2 teaspoon salt
Heat oil in large skil
let over medium-high heat.
Cook carrots 3 to 5 minutes
or until tender-crisp. Add
onions and apples; cook 3 to
5 minutes. Stir in rice, rai
sins, sesame seeds and salt.
Cook, stirring, 1 to 2 min
utes or until heated thor
oughly.
Cranberry Pecan
Rice Pilaf
Yield: 4 servings
2 tablespoons butter or
margarine
1 cup uncooked rice
1 14 1/2-ounce can
chicken broth
1 cup grated Parmesan
cheese
1/2 cup dried cranber
ries
1/2 cup chopped pecans,
toasted*
1/4 cup sliced green
onions
Salt and ground black
pepper, to taste
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USA Rice
Nutty Vegetable Pilaf can be a main dish or side dish. Either way, it’s packed with flavor and texture.
Melt butter in 2-quart
saucepan over medium heat.
Add rice; cook and stir 2 to
3 minutes. Add broth and
heat to boiling; stir once or
twice. Reduce heat; cover
and simmer 15 minutes
or until liquid is absorbed.
Remove from heat. Stir in
cheese, cranberries, pecans
and onions. Season to
taste with salt and pepper.
*To toast pecans, spread
nuts on small baking sheet.
Bake at 350 degrees 5 to
8 minutes, or until golden
brown, stirring frequently.
Shrimp and
Creamy Spinadv
Feta Rice
Yield: 6 servings
2 tablespoons vegetable
oil
1/2 cup golden raisins
1/2 cup julienne strips red
bell pepper
1 6-ounce package fresh
baby spinach leaves
1/2 teaspoon salt
**sn e ,
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BUTTER BEANS
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VEGETADLES
Owners:
Burl Sasnntt
Jo Sasnett
00036662
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Rice and your
health
According to USA Rice,
two-thirds of the world’s
population relies on rice
as basic sustenance, and
it is a good foundation
for healthier eating for
all of us because of its
fiber and antioxidant
phytonutrients, vitamins
and minerals. The new
U.S. “Dietary Guidelines
for Americans,” recom
mends enriched and
whole grain foods, with
whole grain brown rice
getting a higher nutri
tional rating than white
rice, although both fit
into a healthy diet.
Rice contributes over
15 essential nutrients to
the diet.
1/2 teaspoon pepper
1 pound cooked,
peeled, deveined medium
shrimp, thawed if frozen
3 cups hot cooked medium
or long grain white rice
1 cup crumbled feta cheese
with basil & tomato (or plain)
Toasted pine nuts or
sliced almonds (optional)
Heat oil in large nonstick
skillet over medium heat.
Add raisins and bell pepper;
saute 1 minute. Add spinach,
salt and pepper; toss until
spinach is just wilted. Add
shrimp; saute 30 seconds.
Add hot rice and feta cheese.
Toss all ingredients until
heated through and cheese
is soft and creamy. Top with
toasted nuts, if desired.
All recipes courtesy USA
Rice Federation
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HOUSTON DAILY JOURNAL