Q: Can you freeze cooked rice?

A: Cooked rice freezes very well and can come out of the freezer at a moment’s notice for quick meals like beans and rice, stir-fry, chicken or fish with rice, etc.

To use the frozen rice, place in a covered glass dish with a little water. Microwave on full power until the rice is heated through, about five to six minutes.

Here’s a few healthy brown rice dishes that may be fun to try:

Chicken pepper rice pot

1 tablespoon vegetable oil

1 green bell pepper, chopped

3/4 cup chopped onion

2 cloves garlic, minced

1 cup long-grain brown rice

2 cups low-sodium chicken broth

14-ounce can no-salt-added diced tomatoes

2 cups cooked diced chicken breast, skinless

Black pepper to taste

1/2 teaspoon paprika

1 tablespoon chopped parsley

Heat oil in a large skillet over medium heat. Add green pepper, onions and garlic to oil in skillet. Cook for 3 minutes.

Add rice; cook and stir one minute. Stir in broth, tomatoes and chicken. Stir in pepper and paprika. Return to a boil. Cover, and simmer for 30 minutes or until rice is done. Top with fresh chopped parsley.

Serve this dish with a large tossed salad or steamed spinach. Makes four (1 1/2 cup) servings.

Nutrition facts per serving: 349 calories, 7 grams total fat, 1 gram saturated fat, 0 grams trans fat, 59 milligrams cholesterol, 207 milligrams sodium, 44 grams carbohydrate, 4 grams fiber, 25 grams protein

Cuban beans and rice

1 teaspoon olive oil

1 tablespoon minced garlic

1 cup chopped onion

1 cup diced green bell pepper

3 cups cooked black beans, drained

2 cups low-sodium chicken broth

1 tablespoon vinegar

1/2 teaspoon dried oregano

1/4 teaspoon black pepper

3 cups cooked brown rice

Heat the olive oil in a large nonstick skillet. Saute the garlic, onion and green bell pepper until golden, about three minutes. Stir in the beans, broth, vinegar and seasonings, bring to a boil then lower to a simmer; cook covered for five minutes. Spoon bean mixture over cooked rice and serve hot.

Makes four (2-cup) servings.

Nutrition facts per serving: 390 calories, 4 grams total fat, 0.6 grams saturated fat, 0 grams trans fat, 12 milligrams cholesterol, 135 milligrams sodium, 70 grams carbohydrates, 15 grams dietary fiber, 4.5 grams sugar, 19 grams protein

Green rice

2 cups water

1 cup chopped frozen spinach leaves

2 tablespoons chopped green onions

2 tablespoons chopped cilantro

1 teaspoon garlic powder

1 cup brown rice, dry

3 tablespoons grated Parmesan cheese

Place the water, spinach, green onion, cilantro and garlic powder into a blender. Blend on high speed until smooth. Pour mixture into a large microwaveable container. Add rice. Stir, cover and microwave on full power until rice is done, about 30 minutes. Fluff with a fork, sprinkle with Parmesan cheese and serve hot.

Makes four (1-cup) servings.

Nutrition facts per serving: 204 calories, 4.4 grams total fat, 1.6 grams saturated fat, 0 grams trans fat, 4 milligrams cholesterol, 126 milligrams sodium, 34.7 grams carbohydrates, 2.9 grams dietary fiber, 0.7 grams sugar, 6.6 grams protein

Q: What is the difference between brown and white rice?

A: Brown rice has only the hull removed. It may be eaten as is or further processed into white rice. Cooked brown rice has a slightly chewy texture and nut-like flavor. The tan color is caused by the presence of bran layers, which are rich in minerals and vitamins, especially the B-complex group, which may help prevent heart disease and strokes.

Brown rice contains more fiber than white rice, helping you feel full with fewer calories, and is rich in vitamin E, an antioxidant proven to protect cells from damage that can lead to health problems such as cancer, heart disease and cataracts.

Brown rice takes longer to cook than regular-milled white rice (45 minutes versus 15 for white rice) because the outer bran layers act as a barrier to heat and moisture. It also requires a slight increase in cooking liquid: 2 to 2 1/2 cups liquid is recommended.

Because of the oil in the bran layer, brown rice has a limited shelf life of approximately six months. For extended storage, a cool place such as a refrigerator or freezer is recommended.

Q: What is arborio rice?

A: Arborio rice is a large, bold rice with a characteristic white dot at the center of the grain. By the way of length/width ratio and starch characteristics, it is classified as a medium grain rice. Typically used in risotto, this rice develops a creamy texture around a chewy center and has exceptional ability to absorb flavors.

– Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.