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  • Rice Nutrition

    Nutritionally, rice is hard to beat. No wonder other types of food are a little envious.

    • All UNCLE BEN'S® Brand parboiled long grain white rice and flavored rice products are enriched with iron and B vitamins, including thiamin, folic acid, and niacin. And they naturally have minerals like phosphorus, magnesium and potassium.

    • A one-cup serving of UNCLE BEN'S® Brand 100% whole grain products nearly meets the USDA daily requirement of three servings of whole grains.

    • Whole-grain brown and milled white rice are nutrient-rich complex carbohydrates. MyPyramid recommends that 45-65% of daily calories should come from complex carbohydrates.

    • Rice is a natural source of amino acids.

    • Rice is naturally sodium- and gluten-free.

    • Whole-grain brown rice is rich in beneficial nutrients, like antioxidants, phytonutrients, vitamins and minerals—and is a natural source of fiber for a complete diet.

    • Rice is naturally low in fat and saturated fat. It has 0g trans fats and is cholesterol free.


    Combined Rice Cooking Methods

    Dry rice is as versatile as it is affordable. In addition to the instructions on the package, there are so many ways to prepare and use dry rice that everyone is sure to find a method that fits their lifestyle and culinary practice.

    What’s the best way to prevent burning rice?
    Variety Cook Time
    Uncle Ben’s® Original 20
    Uncle Ben’s WGB 20
    Seeds of Change® Jasmine 10

    Many people are unaware that rice can be cooked using the same technique as pasta. This technique is called the excess-water method and ensures you will never burn a pot of rice again. There is no need to measure the rice; you can make as much or little as you like.

    Equipment needed:

    Large pot
    Fine mesh colander

    Instructions:

    1. Bring a large pot of salted water to a boil over high heat. This should be at least six times more water than the amount of rice you plan to cook, or more.
    2. Add the desired amount of rice to the boiling water, reduce heat to a low boil and cook for time specified, until the grains are tender.
    3. Drain in a fine mesh colander for one minute or return to the hot pot to remove excess water. Fluff with a fork and stir in butter if desired.
    How do I cook dry rice?
    Variety Servings Rice
    (cups)
    Water
    (cups)
    Cook Time
    (min)
    Set-aside Time
    (min)
    Uncle Ben’s Original 4 1 2 ¼ 20 5
    Uncle Ben’s Original 8 2 4 ¼ 20 5
    Uncle Ben’s WGB 4 1 2 25 -
    Uncle Ben’s WGB 8 2 4 25 -
    Seeds of Change Jasmine 4 1 2 10 5
    Seeds of Change Jasmine 8 2 4 10 5

    Scroll to see full table

     

    Equipment needed:

    Lidded pot
    Measuring cups

    Note: A number of factors contribute to how quickly the water is absorbed with this method. Tighter-fitting lids and lower simmer temperatures sometimes result in water remaining in the pot after the recommended cook time is done. Turning off the heat and allowing the rice to rest in the covered pot for an additional five minutes will allow the remaining water to absorb. Constantly peeking or using poorly fitting lids may cause excess evaporation and result in rice that becomes crispy and sticks to the bottom. You can correct this if you notice it happening by adding a few tablespoons of hot water to the pot to compensate for the additional steam loss.

    Instructions:

    1. Combine rice and water in a pot and bring to a boil over high heat. Add butter and salt if desired.
    2. Reduce heat to medium or medium-low, cover and simmer for the time suggested above or until most of the water is absorbed.
    3. Set aside and let stand for an additional five minutes to absorb any excess water. Fluff with a fork and serve.
    How do I cook dry rice in an Instant Pot®?
    Variety Rice Water Cook Setting
    Time
    Time Pressure
    Release
    Uncle Ben’s Original 1 1.25 Rice Auto Natural, 10 min
    Uncle Ben’s Original 2 2.25 Rice Auto Natural, 10 min
    WGB 1 1.25 Rice Auto Natural, 10 min
    WGB 2 2.25 Rice Auto Natural, 10 min
    Uncle Ben’s Basmati* 1 1.25 Manual low pressure 5 min Natural, 10 min
    Uncle Ben’s Basmati* 2 2.25 Manual low pressure 5 min Natural, 10 min
    Seeds of Change Jasmine 1 1.25 Manual low pressure 4 min Natural, 10 min
    Seeds of Change Jasmine 2 2.25 Manual low pressure 4 min Natural, 10 min

    *Foodservice product only

    Scroll to see full table

     

    Note: The preset “rice” function on the Instant Pot is designed for parboiled rice. Uncle Ben’s Original Converted Rice and Whole Grain Brown Rice will cook perfectly using this setting. Other varieties of rice may require time to be set according to the individual variety of rice.

    1 Tbsp. of butter and a pinch of salt per cup of dry rice is optional.

    Regardless of which variety of rice you’re cooking in the pressure cooker, the same rice-to-water ratio will apply. Use an equal volume of rice and water plus ¼ cup of water. For example, if you’re cooking 1 cup of dry rice, add 1 ¼ cup of water to the pressure cooker. For 2 cups of dry rice, add 2 ¼ cups water; for 3 cups rice, add 3 ¼ cups water, and so on.

    The minimum amount of rice appropriate for a typical medium-sized pressure cooker is 1 cup of dry rice. The maximum quantity is determined by not exceeding a volume of rice and water that fills the inner pot more than halfway. Filling beyond halfway could result in an overflow as the rice expands during cooking.

    Flavor options

    Buttery Toasted Pressure Cooker Rice:
    For more flavorful plain rice, add 1 Tbsp. of butter and a pinch of salt per cup of uncooked rice to the pot and use the sauté or brown setting to toast the rice for 4-5 minutes before cooking as directed above.

    Savory Pressure Cooker Rice:
    To add a meaty richness to your rice, simply replace water with broth or stock and cook as above.

    Did you know you can cook dry rice in the microwave?
    Variety Servings Rice
    (cups)
    Water
    (cups)
    Cook Time
    (min)
    Set-aside Time
    (min)
    Uncle Ben’s Original 4 1 2 14-16 5
    Uncle Ben’s WGB 4 1 2 15-18 5
    Seeds of Change Jasmine 4 1 1 ¾ 14-16 5

    Scroll to see full table

     

    Equipment needed:

    Microwave-safe dish at least 1 ½ quarts in size
    Lid or plastic wrap
    Measuring cup

    Note: This method is useful if you do not have access to a stovetop, but also makes surprisingly good-quality rice. Whether you are looking to make and eat your rice straight from the same container or you are just looking for an easy way to make perfectly separate and fluffy rice, give this method a try. Microwave power and performance varies widely, so take a flexible approach when you first attempt this until you get to know how your microwave will behave. Due to the risk of boil-over, it is not recommended to cook more than 1 cup of dry rice using this method.

    Instructions:

    1. Combine rice and water in the dish and stir. Add butter and salt if desired. Microwave uncovered on high power for 10-12 minutes. Check the rice for the appearance of steam holes after 10 minutes and continue cooking, one minute at a time, until the steam holes appear.
    2. Once the steam holes are visible, cover the dish with a microwave-safe lid or plastic wrap with a small vent hole. Continue heating for 4 minutes more.
    3. Allow the dish to remain in the microwave, still covered, for 5 minutes. Carefully remove from the microwave, fluff with a fork and enjoy.

    How do you cook rice in the oven?
    Variety Servings
    (1 cup cooked)
    Rice
    (cups)
    Water
    (cups)
    Cook Time
    (min)
    Set-aside Time
    (min)
    Uncle Ben’s Original 8 2 4 35 5
    Uncle Ben’s Original 16 4 8 35 5
    Uncle Ben’s WGB 8 2 3 ¾ 35 5
    Uncle Ben’s WGB 16 4 7 ½ 35 5
    Seeds of Change Jasmine 8 2 3 ½ 25 5
    Seeds of Change Jasmine 16 4 6 25 5

    Scroll to see full table

     

    Equipment needed:

    Oven-safe pan
    Lid or aluminum foil
    Measuring cup

    Note: This method is most useful for preparing larger quantities of rice. It also is quite useful when you have many things cooking on your stovetop and have a little more time to let the rice cook uninterrupted.

    Instructions:

    1. Combine rice and HOT (nearly boiling) water (190 °F) in a shallow oven-safe pan. Add butter and salt if desired. Stir.
    2. Cover and bake in a 350 °F oven according to the chart above, or until most of the water is absorbed.
    3. Remove from oven, fluff with fork and enjoy.

    Rice Tips to Cook Like a Pro

    Find nearly everything you need to know about rice from the world’s biggest rice brand.

    Tips:

    • It is not necessary to rinse good-quality long-grain rice purchased at major U.S. grocery stores before cooking. Washing milled white rice can reduce the amount of some important nutrients, such as iron, folate and thiamin.
    • Converted®, or parboiled rice, has been partially cooked by the manufacturer to ensure the highest quality and nutrition and consistent cook times. This type of rice will be less sticky and more separate than non-parboiled rice.
    • Brown rice is a whole grain. The USDA Dietary Guidelines for Americans recommend that at least half of the grains we eat should be whole grains.
    • The fiber and nutrients in the bran layer of brown rice promote digestive health, providing a favorable environment for healthy gut microbes.
    • Rice is a naturally gluten-free and allergen-free food, is highly digestible and is a good source of complex carbohydrates for sustained energy.
    • Rice is well tolerated by dogs and makes a great addition to pet food.
    • Low and slow heat while cooking helps protect rice grains from splitting.
    • Don’t peek when cooking your pot of rice. Leaving the lid on throughout the cooking process keeps the steam inside to gently cook the grains.
    • Stirring rice while cooking it will release excess starch into the water and can result in a stickier pot of rice.
    • Set-aside time, sometimes indicated in rice-cooking instructions, helps equalize the moisture within the grains, making them tender yet firm and separate, and it makes for easier cleanup by loosening any grains stuck to the bottom of the pan.
    • Here are some easy ways to add a special touch and subtle flavor to your rice.
      • Cooking with a pinch of salt and a tablespoon of butter per cup of dry rice when cooking brings out a subtle richness and highlights other flavors in the foods it is served with.
      • Toss a few whole cumin seeds, coriander pods, chili flakes, star anise, cardamom pods, cinnamon sticks or other spices into the dry pan and toast for 30 to 60 seconds before cooking your rice, then leave them in the pot while the rice is cooked as usual for a flavor infusion.
      • Naturally enhance the visual appeal of your rice dish by adding a small amount of naturally colorful ingredients. Try adding a pinch of turmeric, saffron threads, annatto seeds, or even flower petals from clean dandelions to brighten up your rice dishes.

    Basic methods of preparing common rice dishes

    Cooking methods

    Rice dishes are as unique and varied as the people who have been preparing them for thousands of years. Once you learn the basic methods for some of the most common recipe types, you will have everything you need to build your repertoire of dishes as you add new seasonings and ingredients. Here, you will find basic methods of preparing rice dishes that, once mastered, can become the backbone of your recipe framework of rice-based cuisine.

    Storing and Reheating Cooked Rice


    Cooking rice for later use is a great way to save time and money. Cooked rice easily stores in the refrigerator for use in a wide variety of dishes, such as fried rice, casseroles, soups, frittatas, rice bowls, burritos, rice pudding and more. To ensure your cooked rice doesn’t turn into a sticky glob, use top-quality parboiled rice. Uncle Ben’s® Converted® parboiled rice will remain separate and loose for storage and reheating, ensuring Perfect Every Time® results.

    Storing

    • Always cool and then store unused portions of cooked rice in a closed, preferably shallow, container in the refrigerator or freezer.
    • Never store cooked rice at room temperature unless it has been commercially prepared in a sealed package by the manufacturer for this purpose.
    • Properly storing cooked rice will prevent the growth of harmful bacteria that can cause foodborne illness.
    • Discard any rice left sitting out at room temperature for more than two hours.

    Refrigerator storage: Cool cooked rice at room temperature for 20-30 minutes. Place into a tightly covered container or sealed plastic bag and store in the refrigerator for up to four days.

    Freezer storage: Spread out cool cooked rice evenly on a baking sheet. Place in the freezer until completely frozen, about one hour. Remove frozen rice, breaking any large clumps apart, and transfer to an airtight container or plastic bag. Return frozen rice quickly to the freezer and store for up to three months.

    Reheating

    • Cooked rice that has been chilled is best reheated with a small amount of water added to refresh the starches that become firm when chilled.
    • It is recommended to reheat all leftover or precooked foods to an internal temperature of 165o F to ensure safety.
    • Never reheat cooked rice more than once.

    Microwave reheating frozen rice: Add about 1 tablespoon of water per 1 cup of cooked rice to a covered microwavable bowl and heat for about 4-5 minutes, until thoroughly heated. Larger quantities of frozen rice will require longer heating times. Carefully remove from microwave and fluff with a fork.

    Microwave reheating refrigerated rice: Add about 1 tablespoon of water per 1 cup of cooked rice to a covered microwavable bowl and heat for about 2 ½ to 3 minutes, until thoroughly heated. Larger quantities of refrigerated rice will require longer heating times. Carefully remove from microwave and fluff with fork.

    Stovetop reheating refrigerated rice: Add rice and 1 tablespoon water per 1 cup of cooked rice to a saucepan. Cover and heat for 2-3 minutes, until the water simmers and rice is heated thoroughly.


    Grain varieties

    Rice and other grains may be small in size, but they're BIG in history, geography and variety.

    Southern Long Grain Rice

    Southern Long Grain Rice

    Several varieties of this fine, long grain rice are grown in Arkansas, Mississippi, Missouri, Louisiana, and Texas. It is also the most common type of table rice consumed in the world.

    California Medium Grain Rice

    California Medium Grain Rice

    Also known as japonica and calrose rice, this variety requires a temperate climate and is only grown in Japan, Korea, Australia, and some Mediterranean countries. This rice tends to be on the softer, sticky side.

    Southern Medium Grain Rice

    Southern Medium Grain Rice

    Not as sticky and "clean tasting" as japonica varieties, this variety is popular in the southern United States and Puerto Rico, where it is served with beans, meats, and sauces.

    California Mochi Rice

    California Mochi Rice

    The rice is slightly sweeter than conventional rice. Mochi is a specialty variety, with a small number of acres in California dedicated to growing it.

    Thai Jasmine Rice

    Thai Jasmine Rice

    With a strong aroma and taste, and a sticky texture, this rice is much like California medium grain rice. Many varieties grown in the

    United States imitate this unique type of rice, but so far no one has matched it.

    Indian Basmati Rice

    Indian Basmati Rice

    Grown in the northern Punjab region of India and Pakistan, this aromatic rice commands the highest price of any variety grown in the world. The raw kernel starts long and slender, but increases in length by more than three times when cooked. Indian Basmati is aged at least one year to increase its elongation and firmness when cooked.

    Arborio Rice

    Arborio Rice

    An Italian variety commonly used in risotto dishes, Arborio Rice is close to California medium grain in appearance and texture, but is a bigger kernel with a distinct chalky center. When properly cooked, this develops a unique texture with a starchy creamy surface and a firm bite in the center.

    Wild Rice

    Wild Rice

    Wild rice is a type of grass that grows a long stalk and thrives in deep water. Traditionally grown wild in the lakes of the northern United States and southern Canada. All wild rice is sold with the bran on the kernel (like brown rice), giving it a black appearance.

    Quinoa

    Quinoa

    Quinoa (pronounced keen-wah) is a grain-like seed, which is easily prepared and has more nutrient density when compared with other grains. It has a delicate nutty flavor which works nicely as a side dish, in a mixed side salad, in soups, or even as a breakfast cereal.

    Red and Black Rice

    Red & Black Rice

    Red and black rice are simply varieties of rice that are harvested with their hull or germ fully or partly intact, which means the grains retain both their color and their intrinsic nutritional value. Both have a mild, nutty taste and can be used interchangeably in most any dish that calls for white or brown rice.

    Buckwheat

    Buckwheat

    Buckwheat is actually a fruit seed that is similar in size to wheat kernels, only with a slightly more angular shape. Two varieties are most widely available: roasted and unroasted. The unroasted has a soft, subtle flavor; the roasted is more earthy and nutty in flavor.

    Barley

    Barley

    Barley has a rich flavor and a chewy, pasta-like consistency. It is one of the more well-known “ancient” grains in the United States, as it is commonly used in soups and side dishes as an alternative to rice or pasta.

    Chia

    Chia

    Chia is a seed with a mild, nutty flavor that is nutritious and digestible whether whole or ground into a meal. The seeds are slightly smaller than poppy seeds and can add nutritional value to cereals, salads and yogurts. When mixed with any liquid, the seeds swell and become thick and sticky (they can even be used to replace egg in recipes for people with dietary restrictions).

    Flaxseed

    Flax Seeds

    Flax seeds are nutritionally dense containing healthful omega-3 fats and fiber; however they must be ground to optimize the body's absorption of their nutrients. Whole flax seeds are a bit larger than sesame seeds and when used whole, add delicious crunch to salads or baked goods.

    Farro

    Farro

    Farro has an “al dente” bite to it and becomes slightly starchy as it cooks making it ideal for risotto-style dishes, or for use in breads, cereals and desserts.

    Kamut

    Kamut

    Kamut (pronounced kah-muht) is in fact a trademarked variety of the generic khorasan wheat, which is very similar to common wheat, but with a large wheat kernel, buttery flavor and with more nutrition. It is often ground into a variety of flour, or can be prepared like rice for use in pilafs and soups. Kamut International, Ltd. filed their registered trademark on the term kamut to protect the heritage of the grain including the way it is bred, grown and packaged.

    Millet

    Millet

    Millet is said to be one of the world's oldest human foods. It is a nutritious, quick cooking, mildly sweet, fluffy, whole cereal grain. It is free of gluten, which also makes it popular for people with dietary restrictions. Across the world, millet has been used to prepare flat breads (those that do not need to rise) including Mexican tortillas and Indian bhakri and roti.

    Cous Cous

    Couscous

    Couscous (pronounced koos-koos) is a semolina wheat grain and a staple food throughout the Middle East and North Africa. Properly cooked couscous is steamed to be light and fluffy and traditionally served with meat or vegetable stews poured over top.

    Sorghum

    Sorghum

    Sorghum (pronounced sor-gum) is said to be the fifth most important cereal crop across the world since it is hardy in difficult and dry growing regions, and it is versatile enough to feed both humans and animals. Sorghum is free of the gluten found in regular wheat flour, and is an excellent substitute for wheat flour in breads and other baked goods.