How To Make Brown Rice

I eat brown rice once or maybe twice a week.

But what I’ve heard from many people is that when they cook it, it’s either soggy and gluggy, or not cooked enough and far too chewy.

If this sounds like you then listen up because this food tutorial will teach you how to make brown rice perfect and fluffy each and every time!

It’s super easy too, so strap on your seat belt and lets dig into it now

CHEATS

If you don’t want to cook it at every meal, you can cook it once a week or once a fortnight or even once a month to save time. Freeze it in containers or zip lock bags.

NEED TO KNOW

• 1 cup dry grain yields 3 cups cooked grain.
• To cook fluffy rice the best method to use is an absoprtion method. Always leave the lid on when cooking and DO NOT stir. As long as you set your timer, you do not have to check it until the 25 minute mark.

STORAGE

• Store in the fridge for 4-5 days
• Freeze in containers for up to 2 months
• Freeze 2 portions (just over 1 cup) in small zip lock bags

THE THUMB CHECK METHOD

Adjust the water level as required.. Here is a nifty little trick to measure water level.

Cover with water just enough so that when you rest the tip of your thumb on top of the rice, the water level is about the same level as the first line on your thumb knuckle.

COOKING CLASS

RECIPE

Ingredients

• 960 g brown rice
• 2 & 3/4 cups Water

Instructions

1. To cook the rice place the required amount into a medium saucepan and cover with water

    
2. Check the water level using the thumb check method

    
3. Place on the stove and bring to the boil.

    
4. Turn down to a very low simmer, leave the lid on andset your timer for 25 minutes. Don’t lift the lid until the 25 minute alarm goes off as the rice steams and absorbs the water.

    
5. To check if all the water has absorbed, just gently push some rice aside from the egde of the pan using a fork or spoon. If it’s not cooked and the bottom is dry you can add a bit more water to the pan, but not too much or it will end up soggy (try 1/4 cup). Then replace the lid and cook for a further 5-10 minutes. If it is cooked, remove from the heat. If there is still water in the bottom but it isn’t quite cooked, just replace the lid and cook for a further 5-10 minutes.

    
6. When all the water is absorbed and the rice is cooked through, it’s ready to eat. You should end up with a fluffy brown rice.

BON APETIT!

Brown Rice Nutrition Info

Net Carbs 19-21 g – this can vary depending on the type of rice grain.

1 serve is equivalent to 1/2 cup of cooked brown rice.

Serve some rice with any of your favorite dishes.

Here are a few recipes you could try.

• Beef Goulash
• Butter chicken
• Chicken curry
• Adzuki bean chili

Give this brown rice a try and let me know how you go with it

Jedha

Nutritionist & Health Counselor