---------- Recipe via Meal-Master (tm) v8.02
  
       Title: Brown Rice Information
  Categories: Information
       Yield: 3 cups
  
  
   Natural Brown Rice
   ==================
   Brown rice is the whole grain which retains a natural coating of bran.
   This rice bran can be an important weapon in the fight against
   cholesterol.  Research has shown rice bran to be effective in lowering
   blood cholesterol levels.
   
   Brown rice contains 10% rice bran.  In addition to lowering cholesterol,
   the rice bran layer gives the rice a light tan color, a subtle, nut-like
   flavor and an interesting chewy texture.  Brown rice provides slightly
   more fiber, Vitamin E, protein, phosphorus, riboflavin, and calcium than
   white rice.  However, most white rice is enriched and therefore provides
   more thiamin and iron.
   
   The key to a healthy diet is eating a variety of foods... and avoiding
   foods that are high in fat, sugar, and sodium.  Consume half your calories
   ~- if not more -- from foods that are high in complex carbohydrates, such
   as grains (like rice), fruits, and vegetables.  After all, fats are
   fattening.  One gram of fat has 9 calories but one gram of carbohydrate
   has only 4.
   
   Nutrition Information Per Serving
   =================================
   Serving Size = 1/2 cup cooked unenriched brown rice
   
   Calories              89
   Protein                1.9  g.
   Carbohydrate          19.1  g.
   Fat                     .45 g.
   Sodium                 3.0* mg.
   Potassium             52.5  mg.
   Phosphorus            55.0  mg.
   Cholesterol              0  mg.
   
   *Varies with the sodium ion content of water and the addition of salt in
   cooking.
   
   NOTE: Optional ingredients are omitted from the nutritional calculations.
   When ingredient options appear in a recipe, the first ingredient choice is
   used for calculation.
   
   Cooking Brown Rice
   ==================
   When cooking brown rice, always follow package directions.  When
   directions are not available, use this easy method.
   
    +-----------------------------------------------------------------+
   |   1           cup brown rice                                    |
   |   2 to 2-1/2  cups liquid                                       |
   |   1           tablespoon butter or margarine, optional         |
   |   1           teaspoon salt, optional                           |
   +-----------------------------------------------------------------+
   | Combine ingredients in 2 to 3-quart saucepan.  Bring to a boil; |
   | stir once or twice.  Reduce heat, cover, and simmer 45 to 50    |
   | minutes, or until rice is tender and liquid is absorbed.  Fluff |
   | with fork.  Yield: 3 cups                                       |
   |                                                                 |
   | Microwave Oven Instructions: Combine all ingredients in deep    |
   | 2 to 3-quart microproof baking dish.  Cover and cook on HIGH    |
   | (maximum power) 5 minutes or until boiling.  Reduce setting to  |
   | MEDIUM (50% power) and cook 30 minutes.  Fluff with fork.       |
   +-----------------------------------------------------------------+
   
   Source: Brown Rice
   Reprinted with permission from The USA Rice Council
   Electronic format courtesy of Karen Mintzias
  
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