Week 22 -- Rice, Grains, and Legumes

  • Rice is the seed of a grass plant
  • Regular Milled White Rice
    • Milled to remove outer bran coating, removes some vitamins and minerals
    • Creates a white, lighter textured product
  • Enriched Rice: Receives a coating of vitamins
    • Short-grain: Small, round kernels that become sticky
    • Long-grain: Long, slender grains that stay separate
  • Parboiled or Converted Rice
    • Specially processed long-grain rice, results in a higher vitamin and mineral content
    • Partially cooked under steam pressure, redried, milled
  • Instant Rice
    • Precooked and dried for quick preparation
    • Does not hold well, grains lose shape, become mushy easily
  • Brown Rice
    • Bran layer left on, brown color, course crunchy texture, takes twice as long to cook because of the bran layer
    • Available as short, medium, or long grain
  • Arborio Rice: short grain, (think risotto), Italy
  • Bomba Rice: short grain, (think paella), Spain
  • Basmati Rice: long grain, India
  • Jasmine Rice: long grain, Thailand, semi-sticky
  • Wild Rice: not really rice, but a grass grain grown in the North American plains

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  • Rice Cooking Basics
    • Rice is the dried seed or grain of a grass plant
    • Cooking rice is all about the gelatinization of starches
    • In cooking rice focus on the two components of starch found in rice
      • Amylose, actually a sugar, a polysaccharide, a necessary component in starch
      • Amylopectin, another polysaccharide, binds to amylose to form starch
      • Whether rice is sticky or fluffy depends most on the ratio of amylose and amylopectin in the rice
    • All rices are categorized into short, medium, or long grain
      • Long grain rices are higher in amylose content, eg, jasmine, basmati, fluffier rices, less starch, less liquid needed, shorter cooking time
      • Shorter grain rices are higher in amylopectin content, eg, arborio (risotto), bomba (paella), sushi, stickier rices, more starch, more liquid needed, longer cooking time
    • Long grain rices are best cooked via simmering or steaming, rice cooker or sauce pan
    • Shorter grain rices are best with combination cooking method, sauteeing in fat first (like pilaf method), to keep it from becoming too sticky or gluey
    • Brown rice is an exception because the bran (hull) still envelops the grain
      • Long grain brown rice needs more liquid and cooking time to penetrate the bran hull
      • Shorter grain brown rice may not need to be coated with fat to prevent becoming too sticky because the hull slows the gelatinization of starch
    • Type of rice, amount of liquid, cooking time, cooking method all work together to determine whether rice is sticky or fluffy
    • Cooking method always involves moist cooking method, even when it is first sauteed, because rice is the dried seed of a grass plant
      • The most used method for cooking rice is simmering
      • Short grain rice, and long grain rice cooked in pilaf method, use combination cooking method, first sauteeing rice in fat to slow down the absorption of liquid (gelatinization of starches), meaning longer cooking time
      • Arborio or bomba rices, without sauteeing in fat first will become gluey instead of just sticky and creamy
      • After arborio or bomba rice is cooked, can be sprinkled with some kind of acid (vinegar, citrus) to lessen the stickiness (don't add acid before rice is cooked because acid also inhibits gelatinization of starches
      • Long grain rice done in pilaf method produces very fluffy rice
      • Steaming, because of the higher temperature of the liquid, can be a good way to cook fluffy rice
      • Start with hot or cold liquid?
        • Long grain rice starts with boiling water, then when rice is added the temperature drops, and heat is adjusted for soft simmer
        • Long grain brown rice can be an exception, may benefit from starting in cold water to begin breaking through the hull, brown rice can also be soaked in warm liquid for an hour before simmering to reduce cooking time
        • Short grain rices can start in hot or cold liquid, since they are already hot from the sauteeing step, but when cold liquid is introduced the cooking stops and slows down the overall cooking time, so best to use hot liquid
      • Rice to liquid ratios -- Long grain rice, generally 1:2, brown rice 1:2.33, short grain rice 1:3 or 1:4 or more depending on cooking method

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  • Simmering/Steaming Rice
    • Generally 1 cup rice to 2 cups water or broth
    • Pot covered to prevent moisture loss, soft simmer, allow rice to absorb liquid slowly (about 20 minutes), check for water level in bottom of pot to see if it is all absorbed
  • Cooking Brown Rice
    • Generally 1 cup rice to 2.33 cups water or broth
    • Rinse rice well in cold water to remove dust and excess starch
    • Bring rice to medium boil without lid for 10 minutes
    • Reduce heat to soft simmer, cover pot to prevent moisture loss, allow rice to absorb liquid slowly for about 25 minutes
    • Check to see how much water, if any, is left in bottom of pot, most liquid should be absorbed by the rice
    • Check to determine desired level of doneness, should be al dente or to taste
    • Remove from heat, keep pot covered, allow rice to rest in its own steam to finish cooking, about 10 minutes
    • If rice is too mushy, probably had too much water or too long cooking time or both, removing lid during resting stage should help
    • If rice is too crunchy, add a tablespoon of water or two and cook another 5 minutes, lid on, then allowing to rest with lid on should help

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  • Pilaf Method of Rice Cooking, a combination method
    • Saute 1 cup rice in fat first, coat pan bottom with olive oil -- this coats the kernels with oil to produce a fluffier result
    • Before sauteeing the rice, you might first saute a couple cloves of garlic and red pepper flakes (or other herbs/spices), then saute the rice
    • After sauteeing the rice add 2 cups water or broth of choice (chicken, shrimp, vegetable, beef, etc), then cover pot on soft simmer for about 20 minutes, check for water level in bottom of pot to see if it is all absorbed
    • Use imagination, onion pilaf, mushroom pilaf, jalapeno pilaf, chicken pilaf, ham pilaf, beef pilaf, etc
  • Other Grains
    • Wild Rice is a grain, not really rice, grown in northern US and Canada
    • Barley, oats, wheat, kasha, corn products like hominy and grits and polenta
    • Hominy is corn in which the hull and germ have been removed by soaking in lye, grits comes from an inner white kernel of the hominy
    • Quinoa
      • Annual seed-producing flowering plant grown as a grain crop, originating in the region surrounding Lake Titicaca in the Andean Mts of Bolivia and Peru
      • A pseudocereal, not a grass, unlike wheat and rice, botanically related to spinach
      • Quinoa seeds are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains
      • Tiny and bead-shaped, the ivory-colored quinoa cooks like rice (taking half the time of regular rice) and expands to four times its original volume
    • All of these grains cook by soft simmering to absorb water

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Saffron Rice

  • Ingredients
    • 1 cup basmati rice (jasmine rice is good)
    • 1/8 tsp saffron threads
    • 2 cups water, divided 1/4 cup, 1.75 cups
  • Procedure
    • Bring 1/4 cup water to boil, remove from heat, then place saffron in the water for 10 minutes
    • Add 1.75 cups hot water, add rice, and cook as usual

Mexican Rice (Arroz Mexicano)

  • Ingredients
    • 1 cup jasmine rice (basmati is good)
    • 2 cups hot water
    • 2 cubes chicken bullion
    • 3 tbs olive/canola oil
    • 8 oz can tomato sauce
    • 2 cloves garlic, minced
    • 1 medium onion, medium dice
    • 1/2 tsp garlic powder
    • 1/2 tsp onion powder
    • 1/2 tsp dried oregano
    • 1/2 tsp salt, 1/2 tsp pepper
  • Procedure
    • In medium sauce pan heat 3 tbs oil, saute onions and garlic (onions first, don't burn garlic)
    • In another sauce pan heat the water with bullion cubes, making chicken broth
    • When onions are becoming translucent, add rice, coating all rice with oil (like pilaf method, except the rice is sauteed longer until beginning to take on golden color)
    • Add tomato sauce to the rice, stir in, allow tomato sauce to cook for a couple minutes
    • Add chicken broth to rice, stir in
    • Add seasonings, garlic powder, onion powder, oregano, salt and pepper, stir in
    • Bring to low boil, when bubbling, cover pan and reduce heat to low simmer
    • Check after 10 minutes, stir so rice cooks evenly, then cover again and simmer for another 10 minutes
    • Stir rice again, cover, turn off heat, and allow to sit for another 20 minutes
    • Fluff the rice up and serve
    • Optional: Feel free to add a few peas, carrots, corn, etc, as the restaurants often do

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Asian Fried Rice (serves 3-4)

  • Ingredients (make vegetable substitutions at will)
    • 1/2 cup jasmine rice (any long grain white rice is ok, eg., basmati)
    • 1 cup water (or chicken or vegetable broth)
    • 1/2 medium onion, finely diced
    • 2 cloves garlic, minced
    • 2 tbs carrots, finely diced (frozen, allow to thaw)
    • 2 tbs sweet corn (frozen, allow to thaw)
    • 2 tbs sweet peas (frozen, allow to thaw)
    • 3 eggs, beaten
    • 2 tbs olive/canola oil
    • 1 tbs soy sauce
    • 1/2 tsp sesame oil
  • Procedure
    • Simmer 1/2 cup rice in 1 cup water or broth, allow to cool when tender
    • Heat oil in skillet, saute onions and garlic, add eggs, stirring, breaking into smaller pieces
    • Add in the cooled white rice, stir eggs, onions, and rice together
    • Add soy sauce and stir until all the rice is coated
    • Add peas, carrots, corn and stir
    • Add sesame oil, stir well
    • Heat through
    • If more moisture is desired, add 1 tbs butter
    • Serve hot

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Golden Fried Rice (serves 2-3)

  • Ingredients (make vegetable and meat substitutions at will)
    • 1/2 cup jasmine rice (any long grain white rice is ok)
    • 1 cup water
    • 1/2 medium carrot, finely diced
    • 1/2 medium onion, finely diced
    • 1/3 cup sweet peas (frozen, allowed to thaw)
    • 2 strips bacon (diced)
    • 1 - 1/2 inch thick pork chop, finely sliced, shaved on bias (1/2 to 1 inch diameter pieces)
    • 9 large shrimp, cut into bite-sized pieces)
    • 9 medium bay scallops, cut into two pieces)
    • 2 egg yolks, beaten well
    • 2 whole eggs, beaten lightly
    • 1 tbs soy sauce
    • 1 tsp sugar
    • 1/2 tsp garlic powder
    • 1/2 tsp ginger powder
    • 1/2 tsp black pepper
  • Procedure
    • Simmer 1/2 cup rice in 1 cup water, allow to cool when tender
    • Fry diced bacon and set aside
    • Saute pork chop pieces in bacon fat, (cook 80%) set aside
    • Saute carrots, then onion together, add peas at the very end, saute another minute, set aside
    • Saute shrimp in olive oil and butter, then add scallops for 30 seconds, (cook 80%) set aside
    • Stir the egg yolks into the rice, coating thoroughly
    • Cook the beaten whole eggs, half-way through cooking, add the vegetables, the rice egg yolk mixture, then the pork, shrimp and scallops, stirring constantly
    • Add soy sauce, sugar, garlic powder, ginger, black pepper, stirring constantly
    • When the eggs are cooked throughout, serve while hot/warm
    • Garnish with chopped scallions or chives

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Biryani with Chicken (serves 3-4)

  • Ingredients
    • 3/4 to 1 lb boneless, skinless chicken thighs, cut in half
    • Marinade for chicken
      • 1/2 cup yoghurt
      • 1/2 cup chicken broth (1 bullion cube)
      • 3/4 tbs olive/canola oil
      • 2 cloves garlic, minced
      • 1/3 tsp ground ginger
      • 1/8 tsp tumeric
      • 1/3 tsp ground cardomom
      • 1.25 tsp garam masala
      • 1.25 tsp ground coriander
      • 3/4 tsp gound cumin
      • 1.5 tbs paprika
    • Prepared fried onion rings (enough to layer the pot and garnish)
    • 1/2 tsp saffron
    • 1/2 cup cilantro, chopped (reserve some for garnish)
    • 1 cup basmati or jasmine rice
    • 2 oz butter, melted
  • Procedure
    • Mix marinade ingredients, add chicken, marinate overnight
    • Par cook rice in 2 cups, lightly salted water, for 4 minutes (still a bit firm/crunchy in middle), drain immediately and set aside
    • Bake the onion rings in 350F oven for a few minutes to crisp up, remove from oven and set aside
    • Prime the saffron in 1/2 cup warm water, allow to macerate at least 10 minutes
    • Saute the chicken in Dutch oven along with marinade about 5 minutes
    • Cover chicken with most of the onion rings, then half of the cilantro
    • Top with all of the rice, gently pat down and flatten
    • Drizzle saffron across rice surface in random pattern, then drizzle over melted butter
    • Place lid on, bring to simmer for 25 minutes
    • Turn off heat, rest with lid on for 10 minutes
    • Turn out onto a platter, garnish with remaining onion and cilantro, serve with yoghurt for dipping

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Tapioca Pudding (makes about 3 cups)

  • Ingredients
    • 1 cup water
    • 1/2 cup small pearl tapioca (not instant)
    • 2.5 cups milk
    • 1/4 tsp salt
    • 2 eggs
    • 1/2 cup sugar
    • 1 tsp vanilla extract
  • Procedure
    • Put the water and tapioca pearls in 1.5 qt pot, let stand 30 minutes until pearls plump up and have absorbed the water
    • Turn up heat to medium, add milk and salt, stir while bringing to soft simmer
    • Reduce heat to very low, add sugar and cook, uncovered, stirring frequently (to prevent tapioca from sticking to bottom of pot), until the tapioca pearls plumpen and thicken, about 5 minutes
    • In a bowl, beat the eggs, slowly add about 1/2 cup of the hot tapioca mixture to the eggs for tempering (avoid curdling)
    • Pour the egg mixture into the pot with the rest of the tapioca, increase heat to medium, stir frequently until thick pudding consistency is achieved (do not boil)
    • Remove from heat, allow to cool for 15 minutes
    • Stir in vanilla
    • Pour into one large bowl or ramekins
    • Cover with plastic wrap and refrigerate or serve warm
    • It will continue to thicken as it cools
    • Serve with chopped fruit or berries, or a spoonful of jam

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