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Whole Grain Cooking Guide

Easy cooking instructions for seven healthy whole grains.

Rice, Brown

Cook: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork.

Yield: 3 cups

Nutrition per serving: 98 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 1 g fiber; 3 mg sodium.

Rice, Wild

Cook: Cook 1 cup rice in a large saucepan of lightly salted boiling water— at least 4 cups — until tender, 45-55 minutes. Drain.

Yield: 2- 2 1/2 cups

Nutrition per serving: 82 calories; 0 g fat; 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 1 g fiber; 4 mg sodium.


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