Lose weight with Starch Free Brown Rice How to Cook it
Today’s recipe is “Brown Rice”. Without any further adieu, let’s see how to make our Brown Rice.
Ingredients:
1. Brown Rice
2. Salt to taste
Preparation:
1. We have one cup brown rice which I have soaked in water for 2–3 hours in advance and was already rinsed before soaking them.
2. We have to boil them, not in the pressure cooker, we have to cook them in open container. Let’s see how to cook them.
3. To make brown rice, I have taken water in one container, which is filled 3/4th by water, now we will let it be on gas till the water gets to boiling temp. By the time it is boiling we can add salt to it, very less and let it boil.
4. When water is almost at boiling temperature, now we can add our soaked brown rice in the boiling water and now cover the container and leave it for 5–10 minutes.
5. Check in between, if our rice is done or not. They are not yet when they are about to cook, they start bouncing, this shows that our rice is about to cook, we will let it boil for a few minutes more.
6. Once they are boiling and some rice is bouncing. Now we have to leave this in medium flame for 5 minutes. Now as we can see, that most of the rice is bouncing in an upward direction.
7. Switch off the flame and have to leave rice for 5 minutes. After 5 minutes, now you can see that they are almost done and let’s leave it for 2 more minutes, little rice is still not cooked completely.
8. You have to make sure that, rice should look almost white if you have to know that they are done or not. It shouldn’t be completely brown so let’s leave it for 2 min.
9. After two minutes, as now you can see they are almost done and now we have to strain them.
10. Strain the rice completely and leave it like this for some time so that extra water should be removed.
Benefits of Brown Rice Pulao and How to consume it:
1. Instead of white rice, we are using brown rice, as they are whole grain and whole grains helps us a lot in weight loss as they are considered to be complex carbohydrates.
2. Brown rice only has 110 cals per ½ cup and 2 grams protein & fibers
3. Brown Rice is very good source of magnesium, phosphorous, thiamine, Vit-B6 & Niacin, it also has smaller amount of iron and zinc.
4. Brown rice helps in weight loss, due to its low glycemic index, due to which blood sugar doesn’t spike quickly. Also they are low in energy density, cause of the fiber and water it contains.
5. You can have it in place of while rice or as pulao or salad
6. Best time to consume is in lunch and breakfast.
Macros (per Servings of 100 gm):
Calories: 88 KCal
Protein: 1.9 g
Fat: .7 g
Carbohydrates: 18.4 g
Fiber: .8 g
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