Importance of Brown Rice and Recipe

The difference between brown rice and white rice goes much farther than just color. Essentially white rice is brown rice stripped of most of its nutritional benefits. Brown rice is a daily staple for a large portion of the world's population and, given its significant health benefits, you should make it a staple in your diet as well. It is a very good source of magnesium, selenium and dietary fiber. In addition rice bran and rice oil, found only in brown rice, is a great way to keep your heart healthy and help regulate your weight. So make the switch to brown rice. Here a recipe to get you started.

Beef Burrito with Pepper Jack Cheese and Black Beans

Makes 6 Servings

Prep Time: 15 minutes

Cook Time: 9 minutes

Ingredients:

1/2 pound ground beef sirloin (can remove if want vegan)

2 tsp. minced garlic

1 Cup chunky salsa, divided

2 Cups cooked brown rice

6 (9 inch) whole wheat flour tortillas

1 (15 ounce) can black beans, drained and rinsed

1 (11 ounce) can corn kernels, drained

1 Cup shredded Pepper Jack cheese

1/3 cup sliced green onion, including green tops

Directions:

In a medium non-stick skillet, brown ground beef and garlic over medium heat; (break beef mixture up into smaller chunks with a spoon). Drain fat and stir in 1/2 cup of the salsa; set aside.

Spread 1/3 cup of rice on center of a tortilla, leaving a 1/2 inch border. Scatter about 2 tablespoons of beans and 1 1/2 tablespoons of corn over rice. Spread 1/3 cup of the beef mixture and 1/4 cup of the cheese over corn. Top with 2 teaspoons of the salsa and a few pieces of green onion. Fold in two opposite edges of tortilla one inch each and roll up. Place, seam side down, on microwave safe dish. repeat with remaining tortillas.

Place burritos in a microwave oven and heat 1 minute or until heated through. Serve with remaining salsa.

Recipe created by 3-A-Day of Dairy

Nutritional Facts per serving for individual food recipe:

Calories: 450

Total Fat: 8 grams

Saturated Fat: 4 grams

Cholesterol: 65 mg

Sodium: 900 mg

Calcium: 25% daily value

Protein: 26 grams

Carbohydrates: 59 grams

Dietary Fiber: 8 grams