Rice fits your healthy lifestyle

April 13, 2013 Last Updated: April 13, 2013 01:35 PM Recipes

Rice pairs well with other hearthealthy foods such as vegetables and lean protein in Teriyaki Chicken and Edamame Rice.

Are you always on the lookout for healthy, budget-friendly foods that are also delicious? Look no further than rice.

Rice is the foundation for healthier eating and fits the U.S. Dietary Guidelines for Americans and MyPlate.

At 10 cents per serving, rice is the affordable healthy partner on the plate, pairing well with other heart-healthy foods such as beans, seafood, lean protein, vegetables and fruits.

U.S.-grown rice is:

• Rich in vitamins and minerals, including folate and other B-vitamins

• Low in calories and contains just a trace of fat, has no trans or saturated fats

• Sodium and cholesterol free

• Gluten-free and the least allergenic of all grains

• An energy food, supplying carbohydrates that fuel the body's physical activity

• Brown rice is a 100 percent whole grain food. According to the U.S. Food and Drug Administration diets rich in whole grain foods, such as brown rice and other plant foods, and low in total fat, saturated fat and cholesterol, may help reduce the risk of heart disease.

• The Whole Grains Council says that studies show the benefits of eating whole grains led to reduced risks in stroke, Type II diabetes, heart disease, asthma, colorectal cancer, better weight maintenance and less gum disease and tooth loss.

• The U.S. Dietary Guidelines for Americans/MyPlate recommend six one-ounce servings of grains daily, with half the servings coming from whole grains, such as brown and wild rice, and the other half from whole or enriched grains like enriched, fortified white rice.

• One cup of cooked enriched white rice delivers over 80 of the daily recommended 400 micrograms of folic acid, which is 23 percent of the daily value.

• Recent research shows that people who eat rice consume less sugar and saturated fat, have a lower risk of high blood pressure and obesity and may be less likely to develop heart disease and Type II diabetes.

Information courtesy of USA Rice Federation. For more information visit, www.usarice.com.

• Cook once and eat all week: Cooked rice may be stored in the refrigerator for three to five days or frozen for up to six months. Prepare big batches of rice ahead of time to use with meals throughout the week.• Reheating cooked rice: You can reheat small quantities of rice in the microwave; just use a small amount of water to add moisture.• Reduce your food miles: Over 24 billion pounds of rice is grown in the U.S. each year by farmers in Arkansas, California, Louisiana, Mississippi, Texas and Missouri.Information courtesy of USA Rice Federation. For more information visit, www.usarice.com.

With this recipe, Gloria Pleasants was a finalist in the “Rev Up Your Rice!” recipe contest.Makes: 6 servings2 tablespoons vegetable oil1½ pounds boneless, skinless, chicken breast, cut into half-inch pieces1 10-ounce package, about 1½ cups, edamame, thawed1 small red bell pepper, diced½ cup bottled garlic teriyaki sauce, or substitute your favorite teriyaki sauce3 cups cooked medium or long grain brown rice½ cup chopped fresh cilantro leaves Heat oil in large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until lightly brown and cooked through.Stir in edamame, bell pepper and teriyaki sauce. Bring to boil and cook, stirring constantly, for 30 seconds.Add rice and cilantro, stir until well combined and heated through.Recipe and photo courtesy of USA Rice Federation. For more information visit, www.usarice.com.

Makes: 6 servings4 eggs1 cup milk½ cup sugar1 can pineapple, crushed, undrained (8 ounce)½ teaspoon cinnamon (optional)½ teaspoon nutmeg (optional)1 teaspoon vanilla3 cups rice (cooked) Preheat oven to 350 degrees. Lightly coat an oven safe 2 quart casserole dish with nonstick spray or oil.In a large mixing bowl, beat together eggs, milk and sugar.Add undrained crushed pineapple, cinnamon, nutmeg and vanilla.Stir in cooked rice. Pour into prepared casserole dish.Bake for 50 to 60 minutes or until a knife inserted in center of pudding comes out clean.Courtesy of U.S. Department of Agriculture and Montana State University Extension Service, Montana Extension Nutrition Education Program.