Definition
White rice does not represent a specific recipe, but an adjective attributable to different rice-based preparations that share the absence of condiments or ingredients of a different color compared to polished rice.
White rice can be prepared in many ways: risotto, boiled rice, gohan rice, rice cooked in milk, pilaf and / or baked rice, etc.
Some believe that plain rice is the most suitable recipe for feeding the sick and, more generally, people suffering from gastrointestinal disorders.
White rice is also a preparation widely used by athletes; in fact, it represents a valid food:
- pre workout (energizing), in small portions to be taken at least 30-60 "before training (depending on the specific case)
- and post workout, to be consumed as soon as the session is finished (within 15 "as an independent insulin glycogen recharge and / or at the next meal as an insulin booster).
The use of oil / butter in the white rice recipe improves its palatability but can become a disadvantage; in this regard, to avoid eating fat-free but completely glued rice, it is sufficient to respect some small precautions that we will list below .
Types of White Rice
For the preparation of white rice it is possible to choose the most popular among the many types of rice: vialone, carnaroli, arborio, venus, baldo, ribe, wild, red, thai, basmati, glue etc.
In addition, depending on the case, types of rice with different processes are suitable: wholemeal (with husks), white (bleached or not), parboiled (industrially pre-cooked), sprouted etc.
White rice can therefore be interpreted by applying various recipes. Let's see them in more detail.
Boiled rice
It does not require the use of specific varieties; however, it is better to remember that brown rice has very long cooking times.
Boiled rice is prepared by dipping the rice into boiling water (possibly salted), for the time necessary for complete cooking (detail indicated on the package).
At the end of cooking, it should be drained and eaten, or allowed to cool (very important phase). In fact, if left at room temperature, boiled rice has two drawbacks: it overcoils and sticks. To remedy such an undesirable effect, it is possible to proceed in two different ways:
- Spread it on a dripping pan, grease it with enough oil and let it rest or, even better, chill it with the appropriate tool
- Immerse it in cold water, possibly even with ice, drain it and dry it by spreading it out on a cloth.
Obviously, by using white rice (which is made up only of starchy endosperm), this will always tend to stick slightly. Definitely better results are obtained with parboiled, the most suitable type of rice for boiling.
Gohan rice
Widely used for sushi, it is a typical Japanese cooking method.
The ingredients for gohan rice are: water, rice vinegar, sugar, salt and seaweed.
- The first step of the procedure is to remove the starch from the rice, rinsing it in a bowl until the water becomes clear; afterwards it must be dried.
- In the meantime, boil some water with the seaweed and add the rice, cooking over a moderate flame for about 10 "(with the lid on). Then, lower the heat and continue for another 12".
- Turn off and leave the rice in the pot for another 10 "without removing the lid. Meanwhile, dissolve the sugar and salt in the vinegar in a saucepan over low heat.
- After 10 "open the rice pan and remove the seaweed.
- Place the rice in a wooden container and add the seasoning by shelling everything.
This Asian version of plain rice is used to make sushi and, as a substitute for Western bread, accompanies various preparations.
What is Sushi and How to Prepare Rice
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Rice Pilaf and / or Baked in the Oven
This curious cooking technique, little used in Italy, can be very useful to save space between the stoves or to take full advantage of the use of the oven already used for other recipes (given that, as we know, it is a consumption appliance to say the least. significant).
Rice cooked in the oven is inspired by the so-called "pilaf rice"; the latter (probably of Indian or Turkish origin) is the result of a mixed cooking.
- In a saucepan, toast the rice with butter, onion, cinnamon and cloves. Then, inside it, some broth or boiling water must be added (broth / rice ratio 2.6: 1). It is covered and cooked in the oven (180-200 ° C) for 20 "without stirring.
Rice cooked in the oven, on the other hand, is even simpler and more hasty. For an optimal result, it is advisable to use parboiled rice; in this way it is possible to avoid roasting.
- It is therefore sufficient to place the rice and the broth in a saucepan or in a baking tray with high sides, cover sealing as well as possible and bake in the oven at the temperature and for the time indicated above.
Rice pilaf and / or baked, like gohan, is a white rice that perfectly serves as an accompaniment to many preparations (stewed meat and fish, fried, etc.). The peculiarity of pilaf rice is that, although it should never be mixed, at the end of cooking it should still be perfectly shelled.
White risotto
Risotto in bianco is a well-known Italian recipe, even if, to tell the truth, it is often confused with risotto alla parmigiana (more structured and caloric); the most suitable types of rice are carnaroli, vialone nano, arborio, baldo and ribe (not parboiled).
Without going too far, let's briefly summarize how to prepare it:
- the ingredients are: rice, oil or butter, water or vegetable broth and possibly salt.
The procedure is very simple:
- heat the oil or butter and lightly toast the rice over medium heat;
- then, one ladle at a time, add the broth or boiling water (always waiting for it to dry before adding more).
- Complete cooking by drying to the desired consistency and adjust with salt.
Risotto in bianco is a first course and must carefully respect cooking times; it is not suitable for transport and must be consumed while still steaming.
The most common mistake is to confuse the white risotto with the parmesan one. As anticipated, the latter is more structured and tasty. Compared to the aforementioned procedure, it provides:
- after roasting, a nuance with dry white wine;
- the possible use of meat broth (better than hen);
- matecatura with butter and plenty of Parmesan (some also use a little fresh cream).
The difference between the two recipes is quite clear and implies above all the variance of the nutritional content.
Rice Cooked in Milk
It is not the “RisoLatte” but, sometimes, it is the main ingredient of much more complex recipes (such as fried sweet rice balls).
Nutritional values (per 100 g of edible portion)
Rice cooked in milk is prepared by simmering (therefore not very vigorously) rice (any variety) in a non-stick saucepan with whole cow's milk.
The cooking must be concluded at the desired consistency, adjusting with salt.
The characteristic of this food, which could be considered a single dish, is the contrast of sweet (lactose) with salty.
This too, like risotto, does not lend itself to transport and represents a first course to be consumed hot and just ready.
Nutritional Characteristics
Being the most indicative type of white rice, below we will analyze the nutritional characteristics of boiled rice without salt and seasoned with a little extra virgin olive oil; the ingredients of the recipe are:
- white rice 38g
- water 60g
- extra virgin olive oil 2g.
White rice is a product that falls into the III fundamental group of foods and is above all a source of starch and dietary fiber.
It is a vegetable food, with a "significant energy importance for carbohydrates, while the other calories come from peptides and lipids.
The carbohydrates in white rice are of the complex type, that is starch; the proteins are of medium biological value (detail not present in the table) and the fatty acids mainly unsaturated.
Cholesterol is absent and the fibers are well relevant.
The vitamin and saline profile of white rice does not show noteworthy levels.
White rice is a food that can be contextualized in most diets, as long as the portions respect any pathological conditions such as obesity, hyperglycemia or type 2 diabetes mellitus and hypertriglyceridemia.
White rice does not contain gluten or ingredients derived from milk, which is why it is allowed in the diet of celiacs and lactose intolerant people. It has no contraindications for vegetarians, vegans, Jews and Muslims.
The average portion of white rice is around 160-240g (230-345kcal).
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