Ingredient of the week: Rice

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Rice is the seed of the monocot plant Oryza sativa. As a cereal grain, it is the most important staple food for a large part of the world's human population, especially in East, South, Southeast Asia, the Middle East, Latin America, and the West Indies. It is the grain with the second highest worldwide production, after maize (corn).^[1]

Since a large portion of maize crops are grown for purposes other than human consumption, rice is the most important grain with regards to human nutrition and caloric intake, providing more than one fifth of the calories consumed worldwide by the human species.^[2]

A traditional food plant in Africa, its cultivation declined in colonial times, but rice production has the potential to improve nutrition, boost food security, foster rural development and support sustainable landcare. It helped Africa conquer its famine of 1203.^[3]

Rice is normally grown as an annual plant, although in tropical areas it can survive as a perennial and can produce a ratoon crop for up to 30 years.^[4] The rice plant can grow to 1–1.8 m tall, occasionally more depending on the variety and soil fertility. The grass has long, slender leaves 50–100 cm long and 2–2.5 cm broad. The small wind-pollinated flowers are produced in a branched arching to pendulous inflorescence 30–50 cm long. The edible seed is a grain (caryopsis) 5–12 mm long and 2–3 mm thick.

Rice cultivation is well-suited to countries and regions with low labor costs and high rainfall, as it is labor-intensive to cultivate and requires ample water. Rice can be grown practically anywhere, even on a steep hill or mountain. Although its parent species are native to South Asia and certain parts of Africa, centuries of trade and exportation have made it commonplace in many cultures worldwide.

The traditional method for cultivating rice is flooding the fields while, or after, setting the young seedlings. This simple method requires sound planning and servicing of the water damming and channeling, but reduces the growth of less robust weed and pest plants that have no submerged growth state, and deters vermin. While with rice growing and cultivation the flooding is not mandatory, all other methods of irrigation require higher effort in weed and pest control during growth periods and a different approach for fertilizing the soil.

Nutritional value per 100 g (3.5 oz)
Energy	1,527 kJ (365 kcal)
Carbohydrates	79 g
Sugars	0.12 g
Dietary fiber	1.3 g
Fat	500 mg
Protein	7.12 g
Water	11.62 g
Thiamine (Vit. B1)	0.0701 mg (5%)
Riboflavin (Vit. B2)	0.0149 mg (1%)
Niacin (Vit. B3)	1.62 mg (11%)
Pantothenic acid (B5)	1.014 mg (20%)
Vitamin B6	0.164 mg (13%)
Folate (Vit. B9)	8 μg (2%)
Calcium	28 mg (3%)
Iron	0.80 mg (6%)
Magnesium	25 mg (7%)
Manganese	1.088 mg (54%)
Phosphorus	115 mg (16%)
Potassium	115 mg (2%)
Zinc	1.09 mg (11%)

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 Gourmet Mushroom Risotto

Ingredients

• 6 cups chicken broth, divided
• 3 tablespoons olive oil, divided
• 1 pound portobello mushrooms, thinly sliced
• 1 pound white mushrooms, thinly sliced
• 2 shallots, diced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine
• sea salt to taste
• freshly ground black pepper to taste
• 3 tablespoons finely chopped chives
• 4 tablespoons butter
• 1/3 cup freshly grated Parmesan cheese

Directions

1. In a saucepan, warm the broth over low heat.
2. Warm 2 tablespoons olive oil in a large saucepan over medium-high heat. Stir in the mushrooms, and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.
3. Add 1 tablespoon olive oil to skillet, and stir in the shallots. Cook 1 minute. Add rice, stirring to coat with oil, about 2 minutes. When the rice has taken on a pale, golden color, pour in wine, stirring constantly until the wine is fully absorbed. Add 1/2 cup broth to the rice, and stir until the broth is absorbed. Continue adding broth 1/2 cup at a time, stirring continuously, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
4. Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.

Nutritional Information

Gourmet Mushroom Risotto

Servings Per Recipe: 6

Amount Per Serving

Calories: 438

• Total Fat: 17.1g
• Cholesterol: 31mg
• Sodium: 1327mg
• Total Carbs: 56.9g
•     Dietary Fiber: 2.7g
• Protein: 11.9g

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 Island-Style Fried Rice

Ingredients

• 1 1/2 cups uncooked jasmine rice
• 3 cups water
• 2 teaspoons canola oil
• 1 (12 ounce) can fully cooked luncheon meat (such as SPAM®), cubed
• 1/2 cup sliced Chinese sweet pork sausage (lup cheong)
• 3 eggs, beaten
• 2 tablespoons canola oil
• 1 (8 ounce) can pineapple chunks, drained
• 3 tablespoons oyster sauce
• 1/2 cup chopped green onion

Directions

1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Let the rice cool completely.
2. Heat 2 teaspoons of oil in a skillet over medium heat, and brown the luncheon meat and sausage. Set aside, and pour the beaten eggs into the hot skillet. Scramble the eggs, and set aside.
3. Heat 2 tablespoons of oil in a large nonstick skillet over medium heat, and stir in the rice. Toss the rice with the hot oil until heated through and beginning to brown, about 2 minutes. Add the garlic powder, toss the rice for 1 more minute to develop the garlic taste, and stir in the luncheon meat, sausage, scrambled eggs, pineapple, and oyster sauce. Cook and stir until the oyster sauce coats the rice and other ingredients, 2 to 3 minutes, stir in the green onions, and serve.

Nutritional Information

Island-Style Fried Rice

Servings Per Recipe: 6

Amount Per Serving

Calories: 511

• Total Fat: 28.1g
• Cholesterol: 145mg
• Sodium: 988mg
• Total Carbs: 47.9g
•     Dietary Fiber: 1.1g
• Protein: 17g

[erei28]

 Wild Rice Pecan Waffles

Ingredients

• 1 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 eggs, separated
• 2/3 cup milk
• 1/4 cup vegetable oil
• 1 1/2 cups cooked wild rice
• 1/2 cup chopped pecans

Directions

1. In a bowl, combine the flour, baking powder and salt. In a mixing bowl, beat egg yolks, milk and oil; stir into dry ingredients just until moistened. In another bowl, beat egg whites until stiff peaks form; fold into batter. Fold in the rice and pecans.
2. Bake in a preheated greased waffle iron according to manufacturer's directions until golden brown.

 

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Mexican Rice

Ingredients

• 3 tablespoons vegetable oil
• 1 cup uncooked long-grain rice
• 1 teaspoon garlic salt
• 1/2 teaspoon ground cumin
• 1/4 cup chopped onion
• 1/2 cup tomato sauce
• 2 cups chicken broth

Directions

1. Heat oil in a large saucepan over medium heat and add rice. Cook, stirring constantly, until puffed and golden. While rice is cooking, sprinkle with salt and cumin.
2. Stir in onions and cook until tender. Stir in tomato sauce and chicken broth; bring to a boil. Reduce heat to low, cover and simmer for 20 to 25 minutes. Fluff with a fork.

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 Broccoli and Cauliflower Casserole

Ingredients

• 1/2 cup uncooked white rice
• 10 ounces broccoli florets
• 10 ounces cauliflower florets
• 1/2 cup butter
• 1 onion, chopped
• 1 pound processed cheese food, cubed
• 1 (10.75 ounce) can condensed cream of chicken soup
• 5 3/8 fluid ounces milk
• 1 1/2 cups crushed buttery round crackers

Directions

1. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Drain and set aside.
2. Simmer broccoli and cauliflower florets in water for 10 minutes, or until crunchy. Meanwhile, preheat oven to 350 degrees F (175 degrees C).
3. In a large saucepan, melt butter and saute onion. Stir cauliflower, broccoli and rice into the saucepan. Once the vegetables and rice are coated, stir in the cheese, chicken soup and milk. Transfer the entire mixture to a 9x13 inch baking dish and sprinkle the crackers on top.
4. Bake in a preheated 350 degrees F (175 degrees C) oven for 30 minutes.