How to make delicious dried brown rice at home without worrying about weight gain

Dried brown rice is usually made from the high-class Blood Dragon brown rice variety, famous for its distinctive aroma and rich nutritional content. Crispy dried brown rice snacks are popular with many people, especially those who are in the process of losing weight, dieting, diabetes or looking for healthy eating habits.

About brown rice ingredients

Brown rice is rice with only the outer husk removed, but not thoroughly rubbed, so the bran layer remains. Because of this, brown rice can retain more nutrients, including protein, lipids, minerals Potassium, vitamins of groups B, E and high fiber content. Using brown rice instead of white rice that has been thoroughly milled will help the body prevent many diseases, such as constipation, cardiovascular disease, diabetes, obesity, dyslipidemia, cancer, and inflammation. ,...

Brown rice is rice with only the outer husk removed, but not thoroughly rubbed, so there is still a bran layer

So, what is the nutritional composition of brown rice? Let's find out more details in the next content of the article!

Nutritional composition of brown rice

Nutritionists have shown that the nutritional composition of brown rice is quite abundant, specifically as follows:

Fiber: 3.5 grams. Carbs: 44 grams. Protein: 5 grams. Fat: 1.8 grams. Niacin (B3): 15% of the RDI. Thiamine (B1): 12% of the RDI. Pantothenic acid (B5): 6% of the RDI. Pyridoxine (B6): 14% of the RDI. Magnesium: 21% of the RDI. Zinc: 8% of the RDI. Iron: 5% of the RDI. Copper: 10% of RDI. Phosphorus: 16% of the RDI. Selenium: 27% of the RDI. Manganese: 88% of the RDI.

Brown rice contains many nutrients

The effect of dried brown rice

In addition to the essential trace minerals mentioned above, in cooked brown rice also contains Calcium, Potassium and Folate. These are all important minerals, playing a role in supporting anti-inflammatory, shortening wound recovery time, stimulating bone-muscle system development, and regulating blood sugar effectively. In addition, brown rice also contains a large amount of groups of substances that have the ability to resist oxidation, help reduce pain, and prevent the risk of inflammation such as Flavonoids and Phenols. Especially, the fiber content is extremely abundant, effectively supporting the digestion process, helping to reduce the risk of constipation, obesity, promoting the body to absorb more nutrients.

Using brown rice instead of thoroughly rubbed white rice will provide more nutrients for the body

How many calories are in dried brown rice?

The balance of calories as well as nutrition in the foods you eat every day is the key to a healthy body and a balanced figure. Therefore, the question of how many calories in dried brown rice is confused by many people. According to nutrition experts, when eating 100g of dried brown rice, you will load about 110 calories into the body. This is a rather modest number compared to other types of junk food on the market today such as cakes, snacks, peanuts burned with garlic, etc. This proves that, if you are in the process of losing weight, eat it. If you are on a diet or pursuing a healthy diet, you can give preference to dried brown rice to reduce cravings as well as provide an appropriate amount of calories for the body.

In 100g of brown rice, there are about 110 calories

Brown rice classification

To get a delicious crispy dried brown rice dish, the most important ingredient is delicious rice. Brown rice is also divided into 2 main types, which are according to rice quality (including brown rice and glutinous rice) and according to rice color (including black brown rice, red brown rice and white brown rice). Each type of rice has its own unique flavor and nutrient content. Let's find out briefly about each type of brown rice mentioned above in the following content:

• Plain brown rice: This type of rice always has an ivory-colored bran layer outside, before cooking, it needs to be soaked for at least 15 to 20 minutes so that the finished rice grains are expanded and evenly distributed.
• Glutinous brown rice: Typical varieties of glutinous rice can be mentioned as Huong sticky rice, Cai Hoa Vang sticky rice, Than glutinous rice, Goose glutinous rice, etc. However, glutinous rice is often used for cooking wine rather than for cooking. make dried dishes.
• White Brown Rice: This type of rice also belongs to plain brown rice with a characteristic ivory white color.
• Red Brown Rice: This is the most popular ingredient when making dried brown rice dishes, thanks to the ingredients that include many nutrients such as vitamin B1, vitamin A, fiber, lipid, ...
• Black Brown Rice: Also known as purple brown rice, has a high content of fiber and antioxidants that are superior to other types of rice.

Red brown rice and black brown rice are the most popular because they have more nutrients

As can be seen, each type of rice has its own advantages and disadvantages, depending on the object and purpose of use, you can choose the right ingredients. Especially for those with diabetes, obesity, you need to choose brown rice that is high in fiber and low in sugar such as red brown rice and black brown rice. If you just want to eat dried brown rice for the purpose of losing weight, balancing the calories you take in each day, you can choose as you like.

How to make dried brown rice by manual method

After learning about brown rice as well as the benefits of this special snack for the body, you must be very eager to start making yourself a delicious, nutritious batch of dried brown rice right away. Are not. Here's how to make dried brown rice by hand.

Step 1: Soak brown rice

Some scientific studies have shown that soaking brown rice before cooking significantly increases the content of tocopherol, tocotrienol and γ-oryzanol - all of which are extremely powerful antioxidants. On the other hand, soaking brown rice before cooking for about 30 minutes before cooking will help the rice grains to bloom evenly and soften. After soaking the brown rice, drain all the water, put the whole brown rice into the rice cooker, add a moderate amount of water so that the rice is just cooked soft without being mushy.

Soaking brown rice before cooking will help the rice grains expand evenly

Step 2: Dry brown rice

Brown rice is cooked evenly, spread evenly on a tray and dry in natural sunlight. When the rice grains have shrunk, they are ready for heat drying on the stove.

Step 3: Dry the brown rice

Use a pan, put on the stove, turn the heat to medium, then add salt and dried brown rice to stir well. The presence of salt will help stabilize the heat, creating conditions for the rice grains to expand evenly. When you see the rice grains have bloomed, turn off the stove.

Step 4: Continue to roast brown rice for the second time

Use a sieve to separate the brown rice from the salt, the salt can be stored for use in the next roasting of rice. The collected roasted rice will continue to be put back into the pan and stir over low heat until the seeds swell, turn yellow, then turn off the heat.

Step 5: Finished product

The finished brown rice has a light yellow color, the rice grains are swollen, when eaten, it feels crispy, spongy, the typical aroma of brown rice and fried rice is standard.

The finished product of the dried brown rice dish is light yellow, puffy rice grains

Brown rice after drying will be very soft, so it should be carefully preserved in a zip bag or glass jar with a tight lid. A properly stored batch of dried brown rice can be stored for at least 1 to 2 weeks.

How is dried brown rice made with an industrial food dryer?

The process of making bulk dried brown rice is similar to the manual method, only the tools used are different. As follows:

• Step 1: Prepare red brown rice as the main ingredient. Because red brown rice contains more nutrients and beautiful colors, more attractive than other types.
• Step 2: Soak brown rice for about 30 minutes and then put it in an industrial rice cooker.
• Step 3: Put the whole brown rice on the drying tray and set the heat to about 60oC for 5 hours to complete the first stage. In the second stage, increase the heat to about 70oC, 15% humidity and continue drying for 3 to 4 hours. again.
• Step 4: All finished brown rice will be put into the system of weighing, packing, vacuuming and labeling.

If you do not have much time to do it yourself at home, you can absolutely find delicious dried brown rice products at MAILEY such as: gạo lứt sấy giòn, gạo lứt sấy tẩm gia vị, gạo lứt rong biển, gạo lứt cháy tỏi.

MAILEY's dried brown rice product with seaweed

Crispy, nutritious brown rice is a top priority for dieters or those who always aim for the best values for health. That is also the reason why MAILEY always strives to bring you quality dried brown rice products with high quality raw materials, carefully selected, produced on modern production lines, quality is guaranteed. tight control. As can be seen, the way to make dried brown rice at home is also quite simple, just a little time and you have yourself a delicious, nutritious snack that is not harmful to health. However, if you do not have much time, choose MAILEY's dried brown rice products to accompany you in all the fun!