How to cook brown rice and cook it until it is fluffy

Today we will look at Indian brown rice recipes. Brown rice is very nutritious compared to white rice. Although both brown and white rice are carbohydrates, the difference lies in their nutritional value, which is determined by how they are processed. While in brown rice only the outermost layer - the husk - is removed, all three layers - husk, bran and germ - are removed in white rice. Brown rice bran and germ contain vitamins, minerals, dietary fiber, essential amino acids and γ-oryzanol.

However, the key problem with brown rice is its cooking process and unappealing taste. But you can enjoy eating brown rice if you know how to prepare it and what to cook it with.

Composition, calorie content and nutritional value

Since brown rice is an unpolished grain, it retains all the vitamins, microelements and nutrients in its composition. There are 3-4 times more polyunsaturated fats in such cereals than in white ones.

The grains are rich in B vitamins (B1, B6, B9) and PP. Among the minerals there are: copper, vanadium, iron, boron, chromium, zinc, silicon and magnesium.

The calorie content of unrefined cereal is high - 330 units. per 100 g of product. For a finished dish it is reduced to 100 kcal.

General Product Information

Before I tell you how to cook black rice, we should tell you what this cereal crop actually is.

This cereal is very good for health. After all, it contains a huge amount of protein, essential amino acids and fiber. Moreover, black rice is an excellent source of vitamins B and E, as well as phosphorus.

The presented product is recommended for use to strengthen blood vessels and arteries, as well as for the prevention of cancer. Among other things, such cereals have an antimicrobial effect, contribute to a noticeable increase in immunity and lower blood pressure. In China, black rice is informally called “longevity rice.” In the Land of the Rising Sun, it is often used to improve vision, improve blood health and normalize the functioning of the adrenal glands.

Useful properties of brown rice

Unprocessed rice speeds up metabolism and has a beneficial effect on the gastrointestinal tract. It normalizes fat metabolism, which is why it is often used in weight loss diets. In addition, beneficial substances contained in large quantities, with regular consumption of rice porridge, remove toxins from the body. Rice contains complex carbohydrates that quickly give you a feeling of fullness and keep it for a long time.

The brown variety is used to prevent cardiovascular diseases. Potassium, which is part of the grains, strengthens blood vessels and heart muscle, thereby preventing the development of a heart attack.

In case of impaired metabolism, rice components help reduce blood sugar and cholesterol levels. They reduce the formation of swelling if kidney function is impaired.

A large amount of B vitamins has a strengthening effect on the nervous system. The cereal does not contain gluten, so there is no risk of allergic reactions.

Health benefits and harms

Since the product undergoes only a small degree of processing, brown rice grains retain a large amount of oils, fiber, proteins, minerals and trace elements.

Brown rice is recommended for adults and elderly people, children, pregnant women and diabetics. Since the product does not contain gluten, the product can be eaten by people who are allergic to this component.

The product can also be used for gastrointestinal disorders. Without irritating the mucous membrane, the grains gently envelop the walls of the intestines and stomach, thereby exerting an astringent and disinfecting effect. In addition, consuming the product helps replenish the supply of mineral elements that are washed out of the body during diarrhea.

What other beneficial properties does brown rice have?

• if you regularly include brown rice grains in your menu, you can relieve inflammatory processes in body tissues, remove skin rashes, strengthen the nail plate, and also improve the condition of your hair;
• can be eaten for gout, dermatitis, eczema, arthrosis and arthritis to get rid of diseases of the skin and joints;
• recommended for use during PMS and menopause, as well as for athletes and people on a diet, to restore strength and eliminate the feeling of hunger for a long time;
• brown rice relieves irritability, headaches, fights depression and insomnia;
• the product reduces the level of acidity in the stomach, eliminates heartburn, and also normalizes metabolism;
• Brown rice grains reduce blood sugar levels and remove cholesterol plaques from the walls of blood vessels.

You should eat unpolished brown rice three times a week. Only in this case can you benefit from the product.

Brown rice has no special contraindications. If you use the product too often or in large quantities, you can harm the body, causing bloating, flatulence, constipation and the development of atherosclerosis, urolithiasis and hypertension. It is also not allowed to eat if there is an individual intolerance to the product and for people who are obese.

Preparing grains for cooking

In order for the cereal to turn out tasty and crumbly during heat treatment, it is necessary to prepare it correctly. The most important thing is to rinse thoroughly.

How to rinse

Rice is washed with cold water. First, pour the liquid into the container so that it covers the contents. It is enough if its level is 2-3 cm higher than the cereal. All contents are thoroughly washed by hand. The dirty water is then drained. The procedure is repeated several times until the stream becomes transparent. The grains are scalded with boiling water and allowed to cool.

Washing rice removes dust and dirt that may have settled during transportation. In addition, before sale in some retail chains, grains are specially subjected to additional processing in order to increase their shelf life. In this case, washing will remove harmful additives.

How to soak and why

To make the porridge crumbly, many housewives soak the cereal. It is enough to soak the grains in cold water for 2-3 hours. During this time they will swell and cook faster.

Brown rice: calories

In addition to therapeutic nutrition, brown rice is recommended for those who carefully monitor their weight. Gamma-oryzanol contained in grains accelerates the processing and elimination of processed foods from the body, and also reduces the absorption of cholesterol.

In addition to beneficial nutrients, the low calorie content of grain helps in the fight against excess weight.

100 grams of rice contains:

• Protein – 7.4 g,
• Carbohydrates – 72 g
• Fat – 2.2 g.
• The total number of calories is 346 kcal.

In the ranking of healthy foods compiled among products from all over the world, brown rice ranks 17th. Based on it, special diets for weight loss have been developed.

The most popular is the vegetarian type diet, which is aimed at actively cleansing the body. The diet can be designed for both a minimum period (from 4 days) and a long-term cleansing (up to a month, but no more).

Before cooking brown rice, you need to understand one nuance - unpolished grain takes twice as long to cook as its polished counterpart, and after cooking the side dish will also seem tougher to you.

We bring to your attention several recipes for preparing unpolished rice: a classic recipe and interesting side dish options.

Cook on the stove to make brown rice soft and fluffy.

The high calorie content of cereals can be reduced through heat treatment. During cooking, some nutrients are lost. This allows you to use rice porridge for weight loss. The easiest way to prepare the dish is to cook the cereal on the stove.

Do not add cold water during cooking. You should calculate the proportions in advance. If the liquid has evaporated ahead of time, the pan should be removed from the heat and carefully wrapped. The porridge will be ready on its own.

Proportions must be observed

For 200 g of unrefined cereal you need to take 600 g of water. Cold water is poured into a small saucepan, the washed grains are poured out, and everything is sent to the fire. You can salt it right away. In addition, spices go well with rice: curry, saffron, sweet paprika, a mixture of peppers.

During cooking, the cereal increases in volume by 3 times. This should be taken into account when choosing a container.

Cooking time

Since cereal undergoes minimal processing in production, it takes longer to cook than polished cereal. You must first let the porridge boil over high heat for 4-5 minutes, then reduce the flame and cook for another 35-40 minutes. It is not advisable to stir the product during cooking.

The finished product is wrapped in a cotton kitchen towel and allowed to steep for 20 minutes. After this, you can start using it. A dish prepared in this way turns out tender and crumbly. The grains in it do not stick together.

Dietary side dish of steamed brown rice

What do you need:

• brown rice – 0.2 kg;
• water – 1 l;
• salt, spices - to taste.

How to cook:

1. Mix washed rice with salt and spices.
2. Place gauze or foil in the multicooker basket, which is intended for steaming foods. In the latter you should make many small holes with a toothpick.
3. Place rice in the basket.
4. Pour water into the main container of the multicooker.
5. Place a basket of cereal on top.
6. Start the multicooker for an hour in steam mode.

According to this recipe, the rice is cooked without oil, so it turns out especially light. When steamed, the grains almost never stick together, so the food is not only healthy, but also appetizing.

Cooking in a slow cooker

Having a multicooker will save time on cooking. The device will cook the porridge itself and prevent it from burning. The washed cereal is poured into the multicooker bowl and water is poured in a 1:1 ratio. Some devices have a special “Rice” program. If it is missing, then you can select the “Porridge” mode.

After cooking is complete, the device will beep. The dish can be taken out, salted, peppered and oil added. If the product is used for weight loss, it is recommended to limit the amount of fat.

How to cook it correctly and for how long?

The peculiarity of unparboiled brown rice in terms of cooking is that it absorbs more water and takes longer to cook. To speed up cooking, it must be pre-soaked.

• brown rice - 1 cup;
• water – 3 glasses;
• salt -1 tsp (taste).

As you can see, the recipe is simple: for each cup of brown beans, add 3 cups of water and 1 tsp. salt.

Cooking process

1. Wash the cereals and add cold water in a ratio of 1:3. Leave for 4-5 hours. You can soak it overnight or in the morning to prepare it for dinner. If possible, change the water 2-3 times.
2. Rinse the rice again. Place in a saucepan. Wide dishes with a thick bottom are more suitable for cooking.
3. After boiling, cook covered over low heat for 35 minutes.
4. It is best to add salt at the very end of cooking.

During this time, the grains should completely absorb water. The finished product has a specific nutty hue. It goes best with meat.

To maintain health, it is recommended to include brown (brown) rice in your diet. When cooking, it is better to combine it with vegetables, fish; you can prepare pilaf with chicken, lamb or pork. This product is tougher than its white counterpart, so it takes longer to cook. If you are making a side dish out of it, cook it like this:

• soak the cereal in cold water for several hours (preferably overnight);
• cook for 10 minutes, after boiling, remove from heat, rinse;
• add water and cook for another 15 minutes;
• remove from the stove, drain the liquid, cover with a blanket, leave for 10 minutes.

Brown Rice Recipes

Brown rice is used in preparing various dishes. It goes well with chicken, turkey, lean pork, beef, fish and seafood.

A strict diet can be varied with vegetable pilaf, casserole, lean meatballs or soups. Rice is also used as an ingredient in delicious salads.

With vegetables

To prepare brown rice with vegetables, you need the following ingredients:

• 300 g cereal;
• 4 zucchini;
• 1 large onion;
• 2 bell peppers;
• 2 medium eggplants;
• 6 tomatoes;
• 1 bunch of dill and parsley;
• finely ground salt;
• pepper mixture;
• butter and vegetable oils.

The cereal should be washed with running water and soaked for 1.5-2 hours. During this time, cut the eggplants into cubes, salt them and leave for an hour so that the bitterness goes away. Cut tomatoes, peppers and zucchini into small slices, onions into half rings.

Pour 900 ml of cold water over the rice and place on the stove. In 35-40 minutes it will be ready. During this time, you need to drain the juice from the eggplants and mix them with the rest of the vegetables.

Heat a deep frying pan or saucepan over a fire, add vegetable oil and place the slices there. First, the vegetable mixture is fried over high heat. After 3-4 minutes it should be reduced, then you need to cover the container with a lid and simmer the contents until cooked.

Season boiled rice with butter. Serve along with vegetables, garnished with finely chopped herbs.

Pilaf

During your diet, you can cook pilaf with chicken. It will help you feel full quickly and at the same time will not add too many calories to your diet. For the dish you will need the following components:

• 100 g brown rice;
• 150 g chicken fillet;
• 100 g of green peas, maybe ice cream;
• 50 g celery;
• half a leek;
• soy sauce;
• refined sunflower or olive oil;
• ground black pepper;
• sea ​​salt.

First, the washed rice is boiled. For 100 g of cereal you will need 200 ml of water. It is not recommended to lift the lid of the pan while cooking grains. It is also not advisable to stir the contents. Separately, leeks are cut into half rings and fillets into cubes. Pour 2-3 tbsp into a heated frying pan. l. vegetable oil and fry the meat with onions. When the contents of the pan are browned, you can add celery and green peas. The container is covered with a lid. Simmer until the chicken is done.

The finished rice is poured into the meat and vegetables, everything is carefully stirred and simmered over low heat for 5-6 minutes. Fans of spicy dishes can add soy sauce to their pilaf.

Salad

Novice cooks can easily master a simple salad from Georgian cuisine. To prepare it you need to take:

• 100 g brown rice;
• half a head of red onion;
• 1 tbsp. l. chopped walnut kernels;
• 1 cucumber;
• 1 red or yellow small pepper;
• a bunch of parsley;
• lemon;
• salt and pepper to taste.

Sort the rice, wash and boil. Cut the pepper and cucumber into strips. Chop the onion. Finely chop the parsley. Mix porridge with vegetables.

Prepare the dressing. To do this, squeeze the juice out of the lemon. Mix it with herbs, salt and pepper. Drizzle over salad.

With spinach

An original dish of Greek cuisine is brown rice with feta and spinach. It will require the following ingredients:

• 100 g cereal;
• 200 ml chicken or turkey broth;
• 0.5 tbsp. l. sunflower oil;
• 50 g feta or other soft cheese;
• 1 clove of garlic;
• 0.5 heads of onion;
• 1 bunch of fresh spinach, which can be replaced with frozen;
• 1 bunch of dill;
• freshly squeezed juice of half a lemon;
• sea ​​salt;
• pepper mixture.

The onion is peeled and half is cut into half rings. The garlic is passed through a press or finely chopped. Spinach is cut into wide strips. If the leaves are frozen, give them time to thaw and drain off the resulting liquid. The feta is cut into large cubes, and the dill greens are finely chopped.

Pour vegetable oil into a preheated deep frying pan. When it is hot, pour in the onion. After 5 minutes you can add garlic. When the root vegetables acquire a golden hue, spinach is sent to them.

The rice is washed and poured into a frying pan. Pour chicken broth over everything, salt and pepper. Simmer for half an hour. Add chopped herbs 5 minutes before readiness. Serve the dish hot, sprinkle cheese cubes on top and generously sprinkle with lemon juice.

With pumpkin

The nutty flavor of brown rice pairs well with the sweetness of the pumpkin. From these two ingredients you can prepare a delicious dietary dish. It will require the following components:

• 300 g rice;
• 600 g pumpkin pulp;
• 1 clove of garlic;
• 1 tsp. Sahara;
• 1.5 tbsp. l. olive oil;
• 3 tbsp. l. peeled sunflower seeds;
• 3 tsp. soy sauce;
• 1 small bunch of arugula.

The pumpkin is peeled and seeds removed. Cut the fruit into large pieces, place it in a baking sleeve or wrap it in food foil and put it in the oven. Cook the pumpkin for 30 minutes at a temperature of +150°C.

The seeds are fried in a dry frying pan until light golden brown. The arugula is cut into large pieces. The cereal is washed and sent to cook, adding 900 ml of cold water. After boiling, add a pinch of salt to the porridge. Cook rice for 40 minutes.

Then start preparing the dressing. The garlic is peeled and passed through a press. Add sugar, soy sauce and olive oil to it. Stir until smooth.

Pour rice onto a large plate, place pieces of pumpkin and chopped arugula on top. Drizzle with dressing and sprinkle with fried seeds.

Greek casserole

Brown rice and vegetables make a healthy and delicious Greek casserole. For 4 servings you will need the following ingredients:

• 300 g cereal;
• 1 egg;
• 1 zucchini;
• 1 eggplant;
• 1 red bell pepper;
• 1 small head of sweet red onion;
• 2 cloves of garlic;
• 1 chili pepper;
• 200 g sweet corn grains;
• 50 ml olive oil;
• 2 large tomatoes;
• 100 g hard cheese;
• 150 ml natural yoghurt or low-fat sour cream;
• a mixture of Mediterranean herbs;
• fresh basil;
• coarse sea salt;
• ground white pepper.

Wash and boil the rice. Whisk the egg and add it to the cooled porridge. To stir thoroughly.

Peel the onions and garlic. Cut the onion head into half rings. Pass the garlic cloves through a press. Remove seeds from chili and cut into small cubes. Chop the eggplants, add salt and leave aside to drain the juice. Cut the zucchini and sweet pepper into strips.

Pour olive oil into a heated frying pan. Then add onion, garlic and chili. Fry the mixture until golden brown. Now add the bell pepper, zucchini and eggplant to the pan. Season everything with salt, pepper and Mediterranean herbs. Simmer until done.

To fill, mix yogurt with finely chopped basil, salt and pepper. Grind the cheese on a coarse grater. Cut the tomatoes into small slices.

Place a layer of rice and egg on the bottom of a fireproof dish. Pack the porridge thoroughly. The next layer is stewed vegetables. Pour dressing over everything and sprinkle with cheese. Place tomatoes on top and garnish the dish with fresh basil leaves. Bake for 30 minutes at +180°C.

Risotto

Brown rice and mushrooms make a delicious vegetarian risotto. This dish belongs to Italian cuisine. To prepare it you need to prepare the following products:

• 200 g brown rice;
• 250 g champignons;
• 1.5 tbsp. l. soy sauce;
• 50 g parmesan;
• 50 ml dry white wine;
• 2 tbsp. l. olive oil;
• 2 cloves of garlic;
• 1 small onion;
• oregano, pepper and salt to taste.

Peel the onion and garlic and chop finely. Rinse the rice, add 400 ml of water and put on fire. The porridge should not be cooked until it is ready. It is recommended to remove from heat after 20-25 minutes, as the rice will still be stewing further. Peel the mushrooms and cut into small slices. Chop the cheese on a fine grater.

Pour oil into a preheated deep frying pan, add onion, oregano and salt. Fry until golden brown. Then add garlic and mushrooms. Simmer for 10-150 minutes. Then add rice, pour in wine, sauce, pepper and mix everything. Cook for another 5-10 minutes. Serve the dish hot, sprinkled with grated Parmesan.

With chicken hearts

Brown rice with chicken hearts can be served as an everyday dish or on a holiday table. For preparation, take the following components:

• 200 g rice;
• 1 kg of hearts;
• 5 strips of bacon;
• 4 tbsp. l. green peas, you can take frozen ones;
• 2 tbsp. l. sunflower oil;
• 2 tbsp. l. wine vinegar;
• 2 cloves of garlic;
• ginger root;
• ½ chili pepper;
• pepper and salt to taste.

The hearts are washed and cut into halves. Prepare the marinade. For it, mix 1 tbsp. l. grated ginger root, 1 tbsp. l. chopped chili pepper, pressed garlic, salt, black pepper, vinegar and oil. The result should be a homogeneous mass. The hearts are poured with marinade, mixed and placed in the refrigerator for 1-1.5 hours.

At this time, wash, soak and boil the rice. The bacon strips are cut into small pieces and placed in a preheated saucepan. Hearts and green peas are added to the bacon. Simmer until done. At the end of cooking, add the porridge and mix everything thoroughly. It is enough to simmer the dish on low heat for 5 minutes. Serve hot, sprinkled with finely chopped herbs on top.

Brown rice with spinach

For 4 servings you need to take:

• 200 g cereal;
• 2 tbsp. l. broth;
• 100 g green onions;
• 320-350 g spinach;
• 2 tbsp. l. olive oil;
• salt.

Boil the rice. Remove the white part from the onion. Only green feathers should be used. Remove stems from spinach. Chop all the greens and fry in oil. Then put it in a blender, adding salt and broth. Beat until smooth and mix with porridge.

Warm salad

For 8 servings of warm salad you will need:

• 400 g boiled rice;
• 1 head of broccoli;
• 2 tbsp. l. soy sauce;
• 150 g bacon;
• 4 tbsp. l. chopped pine nuts;
• 1 chili pepper;
• 2 tsp. mustard;
• 50 g ginger;
• 2 tbsp. l. vegetable oil;
• 2 tbsp. l. maple syrup;
• 2 tbsp. l. soy sauce;
• 4 cloves of garlic;
• 1 bunch of parsley;
• salt pepper.

Cut the bacon into slices and fry. Peel the chili, ginger and garlic and chop finely. Fry in vegetable oil. Wash the cabbage and divide into inflorescences. Add broccoli to the spices, salt and pepper. Pour in soy sauce and maple syrup. Simmer until the inflorescences are ready.

Add rice and mustard to the vegetables, mix thoroughly. Serve the dish warm, sprinkled with nuts and herbs on top.

Cooking features

The general principles of cooking brown rice are not very different from the technology for cooking the more familiar white rice, but there are still differences. They may seem insignificant, but they are actually important. Only by knowing and observing all the subtleties of the technology for preparing brown rice can you make a delicious side dish from it.

• Brown rice is the same as white rice, only unprocessed, so it can be long and round, that is, the same varieties as polished rice. Brown rice of any variety does not overcook, which makes it possible to make crumbly side dishes from it, but varietal characteristics still affect its preparation. Round rice cooks faster than long rice, even if it has not been polished.
• White rice is not washed for preparing some dishes; brown rice must be washed, and very thoroughly. This is due to the conditions of its cultivation and storage. Unprocessed rice always contains a lot of dust and small debris, and for better preservation it is often coated with chemicals. Rinse brown rice with cool running water until it becomes completely clear. After this, the rice is doused with boiling water and washed again with cold water. Only after these procedures can it be used for cooking.
• Soaking brown rice is a mandatory procedure, although not all manufacturers indicate its necessity by placing recommendations for preparing the product on the product packaging. During soaking, the grains swell and their shell becomes more elastic. If you cook rice without soaking, the shell may burst, which will make the finished dish look less aesthetically pleasing. Also, soaking will speed up the process of cooking brown rice, which is quite lengthy. The recommended soaking time for brown rice is 5-6 hours, the minimum is 30 minutes.
• The cooking time for brown rice depends on the cooking method, the type of grain, and the duration of its soaking. It can range from 30 to 60 minutes. Long grains that have been soaked for a short time, steamed, take the longest to cook. Round rice that has been soaked for a long time and boiled in a saucepan will be ready the fastest.
• To obtain the expected result, it is important to correctly calculate the ratio of water and cereal . When cooking in a saucepan, take 2.5–3 cups of water per glass of rice. For round rice, you will need 2.5 cups of liquid, since it cooks faster; for long rice, it is better to take 3 cups. When cooking the product in a slow cooker, the ratio of cereals and water will be 1:1.5 or 1:2. Some suggest limiting yourself to even less liquid, but this is risky. When cooking rice in a double boiler, take 1–2 parts of water for 1 part of rice, depending on the duration of pre-soaking, the type of cereal and the specific recipe.
• There is also a method for cooking brown rice, when a glass of cereal is poured with 5-6 glasses of water, and after the rice is ready, it is thrown into a colander and washed (like pasta). This method is not traditional, but it allows you to get good results.
• If during the process of cooking rice it turns out that there is not enough liquid, do not add it. To prevent the rice from burning, remove the pan from the heat, cover it and leave for 40 minutes so that the cereal steams and becomes softer.

Are rice noodles good for diet?

Rice noodles are also known by another name - funchose. This product is made from rice flour and is very popular in Asian cuisine.

A big plus of such noodles is that they are rich in almost any taste. Funchoza actively absorbs the odors of other ingredients, spices and sauces. At the same time, it maintains a dense texture.

Such products are mistakenly called high-calorie - in practice, boiled funchose contains only 120 kcal for every 100 grams of product. This figure is average and is quite suitable for a dietary diet.

However, noodles may cause problems in people with low insulin sensitivity. In this case, a portion of funchose will only increase your appetite and will not bring the desired satiety. This reaction leads to overeating.

For everyone else, rice noodles with vegetables, mushrooms, seafood (shrimp, mussels, squid, fish) or dietary poultry meatballs are a low-calorie dish and can be periodically added to the diet.

Pilaf recipe

The easiest way to prepare brown rice is the classic recipe.

It uses pork fillet and a large amount of vegetables.

Ingredients

For the dish you need to take:

• pork (pulp) – half a kilo;
• brown rice - half a kilo;
• carrots - half a kilo;
• white onion – 2 large heads;
• garlic – 2 heads;
• oil – 130-150 ml;
• salt, cumin.

Step-by-step cooking process

The cooking process includes several stages:

1. Rice must be thoroughly washed and soaked in ice water for half an hour.
2. Onions and carrots need to be peeled and then chopped into medium-sized pieces. For example, onions - in rings, carrots - in cubes.
3. Oil is poured into a cauldron or thick-walled frying pan with high sides. It is thoroughly heated, after which the onion is poured into the fat. It is fried until golden brown.
4. The meat pulp must be cut into neat small cubes. Then add it to the onion.
5. When the pork is browned on one side, you can stir it and add carrots. Then fry for another 7-8 minutes. During this time, the carrot pieces should soften thoroughly.
6. At the next stage, filtered water is poured into the pan with meat and vegetables. You will need about ½ liter of liquid. Whole garlic heads are inserted into the middle of the mass. Only the top layer of husk needs to be removed from them.

7. A couple of minutes after the liquid begins to actively boil, the garlic can be removed from the container and set aside.
8. Next, pour the prepared rice into a frying pan with water, meat and vegetables, add rice and cumin rubbed with your fingers. The cereal needs to be carefully leveled. The liquid should cover it lightly.
9. The meal will take a quarter of an hour to prepare. Then you can stick the garlic heads back into the rice.

It remains to simmer the pilaf on low heat under the lid for about half an hour. During this time, the rice should soften thoroughly. It should be served with peeled garlic cloves (already soft and ready).

Brown rice diet

What to eat and how to cook

The rice diet is very popular. The basic rules of such a power system:

• the duration of the diet should be from 3 to 7 days, after which the body needs a break - approximately 1-2 weeks;
• standard portion of rice per meal – 60 grams;
• The basis of the diet is also vegetable broth. To prepare it, boil 300 grams of chopped vegetables (onions, carrots and celery) in 1 liter of water;
• fresh vegetables, herbs and fruits (apples, pears) are also acceptable on the diet;
• When losing weight, it is necessary to consume a large amount of liquid so that the rice diet does not provoke dehydration of the body.

Note! On a diet, you can drink not only pure water, but also herbal teas without sugar (for example, based on thyme, linden or lemon balm).

Sample menu

What results can you achieve?

By following the described diet, you can achieve significant weight loss. On average, in a week with a standard rice-based menu, you lose from 3 to 5 kg of excess weight. The new weight becomes stable without the return of lost kilograms.

At the same time, the level of cholesterol in the blood decreases, which has a positive effect on the functioning of the cardiovascular system.

With shrimps

Brown rice goes well with a variety of seafood. It is especially delicious when cooked with shrimp. It is best to take small seafood.

Ingredients

For the dish you need to take:

• brown rice – 1 full glass;
• pre-cooked until cooked (unpeeled) - half a kilo;
• chicken eggs (large), white onions – 2 pcs.;
• carrots – ½ pcs.;
• lemon – ¼ piece;
• fresh parsley - 1 bunch;
• white wine (dry) – 2/3 tbsp.;
• olive oil – 1 tbsp. l.;
• butter and a mixture of colored ground peppers.

Step-by-step cooking process

The cooking process includes several stages:

1. First of all, you will need to deal with seafood. To do this, the shrimp are thoroughly cleaned. But the tails, heads and shells should be left, not thrown away.
2. In a small saucepan you need to melt a piece of butter.

3. Then pour the parts remaining after peeling the shrimp into the already hot fat.
4. Carrots and onions (1 head) will need to be peeled. Next, they are coarsely chopped and poured into a saucepan with the shrimp shells. Parsley sprigs, ground peppers, lemon, cut into large slices (you must choose the seeds from them) are immediately added there.
5. All that remains is to pour dry white wine over everything, mix thoroughly and bring to a boil.
6. When the alcohol from the mass has evaporated slightly, you can add approximately 1 more tbsp to all components. filtered water. The mixture will cook for about a quarter of an hour.
7. The remaining onion must be peeled and chopped into very small cubes. Afterwards, fry it until transparent and soft in a separate container with olive oil. This process will take about 1 minute.
8. Add rice to the onion in a frying pan and, stirring the ingredients, fry everything for about 1 minute until the cereal becomes transparent. If necessary, the time for this process can be increased.
9. The finished broth from shrimp shells, cooked in step 5, will need to be strained and placed in a frying pan with rice. All that remains is to mix the products and simmer together for approximately 20-25 minutes. until the cereal is soft. If during the specified time the broth has completely evaporated and there is not enough of it, then you can add a small amount of water or dry white wine to the container with all the components.
10. All that remains is to add boiled peeled shrimp to the treat, mix everything and heat well.

Before serving the dish, the eggs are hard-boiled, shelled and cut into slices. The resulting treat must be placed on plates in portions. Each one is topped with egg slices and fresh parsley.

With vegetables

A variety of vegetables are suitable for this version of the dish. You can change their composition to your liking. The result is a satisfying vegetarian treat.

Ingredients

For the dish you need to take:

• brown rice - 1 tbsp.;
• eggplant, leek and sweet pepper - ½ pcs each;
• zucchini and carrots - 1 pc.;
• white onion – ½ piece;
• garlic – 3-4 cloves;
• olive oil – 3-3.5 tbsp. l.;
• tomato paste – ½ tbsp. l.;
• salt, sweet paprika, turmeric, pepper.

Step-by-step cooking process

The cooking process includes several stages:

1. The leek must be chopped into large rings, the garlic divided into slices, and the white onion cut into half rings.

2. In olive oil heated in a frying pan, fry the spices: paprika, black pepper, turmeric. 1 minute will be enough for the spices to reveal their special bright aroma in the fat.
3. Next, you can pour 2 types of onions and garlic into the oil with spices.
4. Grate the carrots on a medium grater. You can add it to the already softened onion and garlic and fry, stirring frequently for 4-5 minutes.
5. At the next stage, the zucchini should be chopped into semicircles. Peel the pepper from seeds and membranes, chop the rest into small cubes or cubes.
6. Then the chopped vegetables can be placed in a frying pan, mixed, and fried with frequent stirring.
7. All that remains is to add the eggplant quarters to the rest of the ingredients, salt the mixture and add all the spices stated in the recipe. You can take mixtures made specifically for preparing rice/vegetable dishes.
8. After another 5-6 minutes. After frying all the vegetables together (when there is enough juice in the pan), you can add brown rice. You need to mix the products so that the cereal absorbs the spicy oil and vegetable juice.
9. Next you need to heat 2 tbsp. water and pour it over the rice. After this, you can cover the container with all the contents with a tight lid and leave the dish to cook over low heat for just under half an hour.
10. Last but not least, tomato paste is added to the treat. It will add an appetizing orange tint to the dish, and also improve its taste and aroma.
11. When the rice has absorbed all the liquid and becomes crumbly and voluminous, it is completely ready.

The resulting treat can be placed on plates and served. An excellent addition to such a lunch would be an assortment of pickled vegetables.

With Chiken

This dish can be eaten for lunch even while on a diet. It is even included in the Dukan diet menu. Fresh ginger and cumin are added to the treat, which makes its taste and aroma special.

Ingredients

For the dish you need to take:

• carrots and white onions – 2 pcs.;
• fresh ginger – 20-25 g;
• olive oil – 30-35 ml;
• chili – 1 small pod;
• brown rice – 210-220 g;
• cherry – 6 pcs.;
• cumin – 10 g;
• chicken fillet – 300-350 g;
• garlic – 7-8 g;
• salt.

Step-by-step cooking process

The cooking process includes several stages:

1. The process should begin by preparing the poultry fillet. To do this, it is thoroughly washed and dried with paper towels. Next, you need to chop the chicken into small pieces. The optimal size for them is approximately 1.5 by 1.5 cm.
2. Next, the chicken pieces will need to be salted and mixed with 2 tsp. olive oils.
3. At the next stage, you can deal with vegetables. For this purpose, onions and carrots are peeled and then chopped into large cubes.

4. The chili pod needs to be finely chopped along with the seeds, then mixed with cumin.
5. Ginger must be peeled, chopped into small cubes or grated.
6. Then chopped vegetables are poured into a frying pan with heated olive oil. They are fried for a couple of minutes, after which they are mixed with cumin, ginger, and chili. The ingredients will cook together for 4-5 minutes.
7. Afterwards, you can pour brown rice on top, level the product, and pour cold water over it. The liquid level should be 1 cm above the grounds.
8. The garlic is peeled into slices, the cherry tomatoes are cut in half. These components are stuck into the rice over the entire surface.
9. All that remains is to salt the ingredients. With the lid closed, the dish will cook for 40-45 minutes.

The resulting treat is served hot. It’s delicious to complement your portions with onion rings marinated in fresh lemon juice.

Main conclusions

Brown (brown) rice is an excellent dietary product that is healthier than the white version. Low-calorie soups and hot dishes can be prepared using unpolished grains. Useful properties of wild rice:

• saturates the body and satisfies the feeling of hunger by quickly filling the stomach cavity;
• reduces acidity and helps prevent diarrhea;
• improves memory, thinking skills and overall concentration, eases mental stress;
• Due to the increased magnesium content, it protects the body from stress manifestations that are characteristic of any diet.

Unpolished rice dishes can be supplemented with simple foods: various vegetables, herbs, lean meat and seafood. This side dish will diversify any diet or become the basis for a fasting day.

What kind of rice dishes do you like? Share proven recipes with dietary ingredients.