O2 Fitness Food of the Week: Brown Rice

Jan 20, 2014

Brown Rice has a much higher nutritional value than white rice because the milling process to make brown rice is the least damaging and prevents the unnecessary loss of nutrients.  This whole grain is rich in fiber which can help reduce high cholesterol levels.  Another advantage of brown rice is that it contains rice bran oil, which is lost during the milling process to produce white rice. Rice bran oil has also shown to have beneficial effects on cholesterol.

Baked Brown Rice

Makes 4 Servings



  • 1-½ cups brown rice, medium or short grain
  • 2-½ cups water
  • 1 tablespoon unsalted butter
  • 1 teaspoon kosher salt


  • Preheat the oven to 375 degrees F.
  • Place the rice into an 8-inch square glass baking dish.
  • Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
  •  After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.

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