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Pyramids - Rice


Whole grain rice is usually brown, but also comes in a variety of colors. White rice is a refined grain and, therefore, not a whole grain. Parboiled or converted rice, healthier than white but not as good as brown, is boiled before refining which preserves some of the vitamins before the bran is removed. Brown rice has fiber and many vitamins, and is very easily digested, which makes it ideal for adjusting your body to more whole grains.  To download all Rice recipes, click here.

Brown Rice Salad


4 Servings


2 c. water

1 c. brown rice

¼ c. diced red onion

½ c. diced celery

¼ c. dried cranberries

½ c. balsamic vinaigrette salad dressing

1 T. sugar


In a saucepan, bring water to a boil. Stir in rice, cover, and reduce heat to low. Simmer for 45 to 60 minutes, or until done.

Transfer rice to a serving bowl, and stir in onion, celery, cranberries, salad dressing and sugar. Cover, refrigerate, and serve cold.

Asparagus-Zucchini Rice


4 Servings


½ T. butter

1 onion, chopped

1 zucchini, sliced

½ tsp. dried oregano

½ tsp. dried basil

¼ tsp. dried thyme

1/8 tsp. garlic powder

1 pinch cayenne pepper

salt and pepper to taste

2 c. water

1 c. uncooked long-grain rice

10 spears fresh asparagus, trimmed and cut into 2 inch pieces


In a medium saucepan over medium heat, melt the butter and sauté the onion for about 2 minutes. Stir in asparagus and zucchini, and sauté 5 minutes, or until tender. Season with oregano, basil, thyme, garlic powder, cayenne pepper, salt, and pepper. Cook and stir until vegetables are coated with the seasonings.

Pour water into the vegetable mixture, and stir in rice. Reduce heat, cover, and simmer 20 minutes, until the rice is tender.

Arroz Con Pollo


Serves 6


1 c. brown rice

1 can tomatoes, peeled

2 T. vegetable oil

¼ tsp. cayenne pepper

salt and pepper to taste

1 c. frozen peas

2 cloves garlic

2/3 c. onion, chopped

1 c. ripe olives

3 lbs. whole chicken pieces, bone in


Season chicken pieces with salt and pepper. Cook chicken in oil in large skillet over medium heat about 7 minutes on each side.

Remove from skillet; drain off all but 1 T. of the drippings.

Add rice, onion and garlic to skillet. Cook over low heat, stirring constantly, until rice is lightly browned and onion is tender, about 5 minutes.

Strain whole peeled tomatoes from can. Reserve juice and add enough water to make 2 1/2 c. of liquid. Add juice to skillet and bring to a boil, cover and reduce heat to simmer and cook 15 minutes. Add peas and continue to simmer until liquid is absorbed, about 5 to 10 minutes more.

Coarsely chop tomatoes and stir into skillet with cayenne pepper and green olives. Add chicken pieces and let stand 5 minutes more to allow flavors to blend and warm chicken.


Updated by the Wellness Web Team, Brigham Young University, Provo, UT 84602—©2015. All Rights Reserved.