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Carbs
are
my
jam.
Whether
it’s
pasta,
bread,
or
grains,
I
can’t
get
enough.
But
here’s
the
thing—I
like
to
keep
my
carb
intake
on
the
healthier
side.
That’s
why
brown
rice
has
become
a
staple
in
my
kitchen.
I
use
it
as
a
base
for
so
many
of
my
favorite
meals.
Think
burrito
bowls,
stir-fries,
and
even
some
creative
twists
on
classic
dishes
like
salmon
and
spicy
chicken
thighs.
Yum!
And
today
I’m
sharing
my
tips
and
tricks
with
you.
The
Perfect
Brown
Rice:
Cook,
Freeze,
and
Reheat
for
Easy
Meal
Prep
Brown
rice
is
a
healthy
and
versatile
staple
that
pairs
well
with
a
wide
range
of
dishes,
from
burrito
bowls
to
stir-fries.
With
a
bit
of
prep,
you
can
cook
and
freeze
brown
rice
ahead
of
time,
making
it
easy
to
pull
together
quick,
wholesome
meals
throughout
the
week.
-
1
Medium
saucepan
with
lid -
1
Measuring
cups -
1
Fine-mesh
strainer -
1
Fork
(for
fluffing) -
1
Baking
sheet
(optional,
for
freezing) -
1
Freezer
bags
or
airtight
containers
(for
storage)
-
1
cup
brown
rice -
2
½
cups
water -
1
teaspoon
salt
(optional)
-
Rinse
the
Rice:Rinse
1
cup
of
brown
rice
under
cold
water
using
a
fine-mesh
strainer
to
remove
excess
starch.
This
helps
prevent
the
rice
from
becoming
sticky
during
cooking. -
Cook
the
Rice:In
a
medium
saucepan,
bring
2
½
cups
of
water
to
a
boil.
Add
1
teaspoon
of
salt
if
desired
for
flavor.Once
the
water
is
boiling,
stir
in
the
rinsed
brown
rice.
Lower
the
heat
to
a
simmer,
cover
with
a
lid,
and
cook
for
45
minutes.
Avoid
lifting
the
lid
during
this
time
to
allow
proper
steaming. -
Let
it
Rest:After
45
minutes,
turn
off
the
heat
and
let
the
rice
sit,
covered,
for
an
additional
10
minutes.
This
allows
the
rice
to
fully
absorb
any
remaining
steam
for
a
fluffy
texture. -
Fluff
the
Rice:Use
a
fork
to
fluff
the
rice.
If
you’re
freezing
it,
spread
the
cooked
rice
onto
a
baking
sheet
to
cool
completely
before
dividing
it
into
portions. -
Freezing
the
Rice:Once
cooled,
portion
the
rice
into
freezer
bags
or
airtight
containers.
Press
the
bags
flat
to
remove
as
much
air
as
possible
before
sealing.
Label
and
freeze
the
rice
for
up
to
3
months. -
Reheating
Frozen
Rice:To
reheat,
microwave
the
frozen
rice
for
1-2
minutes,
or
heat
on
the
stovetop
with
a
splash
of
water
until
warm.
Give
this
brown
rice
cooking
and
freezing
method
a
try!
Whether
you’re
using
it
for
quick
burrito
bowls,
stir-fries,
or
as
a
side
to
your
favorite
dishes,
I’d
love
to
hear
how
it
works
for
you.
Share
your
feedback
or
any
creative
twists
you’ve
added
to
the
recipe!
Keyword
Brown
Rice,
Healthy
Carbs,
Meal
Prep,
Side
Dish,
Whole
Grains
*Thoroughly
rinse
the
rice
to
avoid
excess
starch
build-up,
which
can
make
rice
sticky.
For
extra
flavor,
cook
the
rice
in
vegetable
or
chicken
broth
instead
of
water.
Nutritional
Information
(Per
Serving)
|
Nutrient |
Amount per Serving |
| Calories |
215 kcal |
| Carbohydrates | 45g |
| Protein | 5g |
| Fat | 1.5g |
Get
the
Most
of
the
Pre-cooked
Rice
Having
pre-cooked
brown
rice
on
hand
opens
up
a
world
of
quick
and
delicious
meal
options.
Here
are
some
of
my
go-to
ideas:
|
Recipe |
Main Components |
|
Burrito Bowls |
Base: Generous scoop of brown rice
|
|
Stir-Fries |
Protein: Choose your favorite—chicken, beef, tofu, or shrimp
|
|
Simple Salmon or Spicy Chicken Thighs |
Side: Brown rice and steamed veggies
|
|
Stuffed Peppers |
Fill: Brown rice mixed with ground turkey or beef, diced tomatoes, spices
|
|
Rice Salads |
Ingredients: Brown rice, chopped veggies, feta cheese, olives, light vinaigrette |
Recipe
for
the
Perfect
Oven-Baked
Brown
Rice
Perfect
Oven-Baked
Brown
Rice
This
oven-baked
brown
rice
recipe
is
my
go-to
for
meal
prepping.
It’s
easy
to
make
in
large
batches,
ensuring
you
always
have
a
healthy,
hearty
side
dish
ready
for
your
weekly
meals.
With
just
a
few
simple
ingredients,
you’ll
have
perfectly
cooked,
fluffy
brown
rice
that
pairs
wonderfully
with
a
variety
of
dishes.
-
1
cups
brown
rice -
2
½
cups
water -
1
tablespoon
olive
oil
extra
virgin -
1
teaspoon
pink
Himalayan
salt
or
sea
salt
-
Preheat
the
Oven:
Set
your
oven
to
375°F
(190°C). -
Add
Boiling
Water:
In
a
medium
saucepan,
bring
2
½
cups
of
water
to
a
boil.
Carefully
pour
the
boiling
water
over
the
rice
mixture
in
the
baking
dish,
stirring
to
combine. -
Cover
and
Bake:
Tightly
cover
the
baking
dish
with
aluminum
foil,
ensuring
it’s
sealed
well
to
trap
the
steam.
Place
the
dish
in
the
oven
and
bake
for
1
hour. -
Fluff
the
Rice:
After
1
hour,
remove
the
dish
from
the
oven
and
carefully
remove
the
foil.
Fluff
the
rice
with
a
fork
to
separate
the
grains.
Your
perfectly
baked
brown
rice
is
ready
to
be
served
or
portioned
for
freezing.
Make
it
a
Meal
Prep
Staple:
Cook
extra
and
freeze
portioned
batches
of
rice
for
up
to
3
months.
It’s
perfect
for
quick
weeknight
dinners.
Flavor
Boost:
Swap
out
the
water
for
vegetable
or
chicken
broth
for
an
extra
depth
of
flavor.
Don’t
Skip
the
Oil:
The
olive
oil
helps
prevent
the
rice
from
sticking
and
adds
a
subtle
richness.
Tried
this
oven-baked
brown
rice
recipe?
Let
me
know
how
it
turned
out
for
you!
Share
your
experiences,
any
flavor
twists
you
added,
or
how
you
used
it
in
your
weekly
meal
prep.
Keyword
Brown
Rice,
Easy
Cooking,
Healthy
Carbs,
Meal
Prep,
Oven-baked,
Rice
If
you’re
in
a
real
hurry,
you
can
also
reheat
the
rice
on
the
stovetop
with
a
splash
of
water
to
bring
back
some
moisture.
Wrapping
It
Up
Cooking
and
freezing
brown
rice
has
been
a
total
game-changer
for
my
weeknight
dinners.
It
saves
time,
keeps
meals
healthy,
and
reduces
the
stress
of
figuring
out
what
to
cook
after
a
long
day.
You
should
definitely
try
this
method.
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