Diabetes Forecast

Perfect Brown Rice

Per Serving

Perfect Brown Rice

Makes: 6 servings
Serving Size: 1/2 cup
Calories 170
Fat 1.5 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 36 g
Fiber 3 g
Sugars 1 g
Cholesterol 0 mg
Sodium 100 mg
Potassium 65 mg
Protein 4 g
Phosphorus 130 mg
Choices: Starch 2.5
  • Makes: 6 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 3 minutes
  • Cooking Time: 40 minutes


1 1/1 cups short- or long-grain brown rice
3 cups water
1/4 tsp. sea salt


  1. Place the rice in a fine sieve and rinse under cold running water for 1 minute. Drain well.
  2. In a medium saucepan, bring the 3 cups of water to boiling over high heat. Add the salt to the water. Slowly add the brown rice to the pan and bring it to boiling. Turn the heat to low, cover, and simmer for 40 to 45 minutes, until the rice is tender and the water is absorbed.
  3. Remove the pan from the heat and allow the rice to rest, covered, for 5 to 10 minutes. This helps ensure an even texture. Reserve and refrigerate 2 cups of the cooked rice to make Shrimp “Fried” Rice.

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