NutritionDoc

There used to be only 2 choices when cooking rice - white rice in 20 minutes or brown rice in 40. However, today's climate of "get it on the table in a hurry" has led to an explosion in the number of quick cooking rice options and flavors available.

 

The supermarket shelves have several whole grain brown rice products and mixes containing brown rice and other healthful whole grains like barley or wild rice. But, rice mixes contain mostly white rice.

 

The biggest selling point for heat and serve mixes is speedy preparation, which ranges from a mere 60 seconds to microwave rice in a pouch that is already fully cooked to 10 minutes on the stove or parboiled dry mixes that require you to simply add water and simmer.

 

Most rice mixes - even otherwise healthful brown rice mixeds - contain far too much sodium - as much as half the daily limit in just a single one cup serving.

 

When time is not tight I suggest cooking brown rice from scratch ( or cook converted brown rice that takes 30 minutes) perhaps adding herbs, chopped sauteed veggies and seasonings. You will reap the fiber and phytonutrients of a whole grain. You might also consider the no fuss convenience of a rice cooker.

 

Rice at  the Ready:

 

Minimize sodium damage by using only half the seasoning packet provided, if it comes separately, as with Rice A Roni and Near East products.

 

Omit any oil or butter called for; use an equal amount of water instead.

 

Read ingredient lists if you have an intolerance to wheat or gluten; most rice mixes and pilafs contain wheat.