I never thought that I would say that I preferred brown rice to standard white rice, but I am quite pleased to say that I do. It’s all because I found this Fool-Proof Oven-Baked Brown Rice recipe a few years ago and adapted it to our two-person household.
As you have already read, I prefer baking my Basmati Rice in the oven, but here is my secret to a little it healthier way to get both a whole grain and a starch / carb into your supper rotation of meals – AND how to lose weight eating it!
I don’t know about you, but I love saving time in the kitchen for supper. This is a super way to have a healthy and easy side dish ready in 90 seconds. I had been buying the Uncle Ben’s 90-second brown rice packets, but then I started to wonder how it was possible for those packets to sit on the shelf for months and months… yup, preservatives.
So that was when I started looking for a way to replicate that 90-second rice trick, and I came up with this. Now I take a container of rice out of the freezer the night before when I pluck my chosen protein from the freezer.
I spend a couple of hours on a Sunday afternoon every once in a while, like today, prepping brown rice for a couple of months of use. By the way, I will also do this for Basmati Rice and Mashed Potatoes (especially my Garlic and Leek Smashed Potatoes).
My time-saving secret… make tons more than you need.
With just the two of us – a little goes a long way, especially IF we use portion-control.
Do you know that the recommended serving size for rice is 1/4 cup per person (uncooked), or about 1/2 cup cooked. Using this Organic Brown Rice brand the packaging states that 1/4 cup (uncooked) is the equivalent of 5 points on the Weight Watchers Points Plus Program, or about 1/6th to 1/8th of your daily allowance of points (depending on your body type) – just to put the importance of portion control into perspective.
Do you measure your rice portion on your plate? Or do you just heap it on by the large serving spoon? Yup, you may be eating 4 to six to EIGHT times more rice that you should.
As we all know, rice is a carb, and even brown rice isn’t that much more healthy for you – so do try to control your carb portions. I’m not an advocate of eliminating carbs totally from your diet though… I’d DIE without my pastas, potato and rice dishes!
So I simply take a couple of hours and make a ton of rice at once because this way it always turns out light and fluffy, not under-done and crunchy, or mushy.
The majority of the 90 minutes that doing all this takes is the hour that it spends in the oven, and the 10 minutes that it is sits cooling on the counter. This really is a fool-proof recipe, even if you don’t consider yourself to be a good cook.
I divide up my double batch to allow me to keep a wider variety of flavours in my freezer.
Today, I made two 9×13 pans full of brown rice, or about 17 cups.
From that I kept four servings for dinner tonight and lunch tomorrow in the fridge and froze the rest of the batch.
5 x 1 cup servings with 1/8 cup Super Easy Salsa and 1/4 cup Canned Green Giant Corn Kernels
4 x 1 cup servings with 1/2 cup Frozen Peas
2 x 1 cup servings plain to spruce up with sautéed mushrooms or sautéed celery
2 x 2 cup servings plain for Rice Pilaf future dinner parties
Fool-Proof Oven-Baked Brown Rice
Makes about 6-8 cups
or one 9×13 pan
3 cups Brown Rice (long, medium, or short-grain)
4 2/3 cups Hot Tap Water or Broth
4 tsp. Canola Oil
1 tsp. Sea Salt
1. Adjust your oven rack to middle position, and heat your oven to 375 degrees
2. Measure your brown rice into a 9×13 pan. Add water (or broth of your choice), canola oil and sea salt. Stir together
3. Cover your baking dish tightly with a double layer of aluminum foil
This is the most important step! You want to ensure you have a good seal over the rice,
so take a few minutes to make sure the foil is super tight over your pan
4. Bake your rice for 1 hour
5. Remove baking dish(es) from oven and uncover
6. Fluff your rice with dinner fork. I like to run my fork through it from top to bottom and then from left to right
7. Cover your dish with clean kitchen towel; let rice stand 5 minutes
8. Uncover the pan, and allow your rice to stand for 5 minutes longer before serving or processing it into your containers
What do you add to your brown rice to make it special?
I’d love to hear about how you prefer to eat your rice!