Brown Rice

healthy brown rice recipe

Chewy and nutty brown rice is a heart-healthy whole grain with only its outermost layer, the hull, removed. Unlike refined white rice, the brown version provides important nutrients — such as niacin, vitamin B6, and thiamine — that the refining process strips away. One cooked cup of brown rice contains 4 g of fiber, 88% of manganese, 16% of phosphorus, and 5 grams of protein. It’s also a good source of copper, iron, and zinc.

According to the American Institute for Cancer Research (AICR), whole grains such as brown rice offer important phytochemicals, which protect cells from certain types of damage that may lead to cancer. Brown rice contains antioxidants, phenols, lignans, and saponins; all reported by the AICR to potentially lower the risk of cancer. Research has also suggested that fiber-filled foods can protect against developing colorectal cancer.

Ann’s Tips

Use brown rice anywhere you would normally use white rice. One-third cup dry equals one serving. Brown rice has a delicious nutty taste and chewy consistency that can complement any meal and will absorb the flavors of other ingredients. Cooking brown rice al dente takes about 45-50 minutes. While it takes longer to prepare than white rice, the brown kind freezes well and can be cooked in bulk and stored in handy portion sizes for any number of quick, nutritious meals.

New to cooking rice? Watch Ann, our founder, make the perfect pot of brown rice >>

Recipe Tips

Start by preparing our Basic Brown Rice recipe. Like all whole grains, always wash rice prior to cooking. Try brown rice with recipes such as our Brown Rice & Chard Risotto, made with Swiss chard, Italian parsley, and fresh rosemary. Leftover grains can be used to prepare our Brown Rice Paella With Chickpeas, enhanced with the flavors of pine nuts, sweet paprika, and fresh thyme.


Brown Rice Recipes

Brown rice is one of the easiest, most fundamental “starch” we keep in our pantries. It’s earthy, nutty flavor tips you off that it’s rich in nutrients and fiber.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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