Brown rice to lose weight: Eat delicious but still beautiful

Brown rice to lose weight: Eat delicious but still beautiful

Do you think that eating brown rice to lose weight will be a bit miserable when chewing for a long time and less sweet than white rice. That's because you don't know how to cook many delicious dishes like brown rice tea, fried brown rice, brown rice salad, brown rice soup and brown rice curry.

Many people already know the benefits of brown rice and want to use brown rice to lose weight but do not know how to make it delicious. Actually, the menu with brown rice is not as difficult or time-consuming as you think.

Why eat brown rice to lose weight

Many people wonder if they should use brown rice when losing weight or still use white rice. In fact, both types of rice have their advantages, but weight loss people should use brown rice instead of white rice for the following reasons:

Brown rice has fewer calories than white rice

The key to weight loss goals is to eat fewer calories than you burn each day. While 180g of white rice has about 242 calories, a similar amount of brown rice has about 218 calories, 24 calories less.

Although this is a rather small difference, if you replace 180g of white rice with 180g of brown rice per day, you will save up to 720 calories a month.

- Brown rice keeps you fuller for longer

Brown rice is not only lower in calories, but also higher in fiber than white rice. Each 180g of brown rice has 3.5g of fiber, or 14% of the daily value. A similar amount of white rice has only 0.6g of fiber.

According to Healthline, fiber helps you lose weight by slowing down digestion so you feel fuller longer, thereby eating less. Fiber can also reduce the number of calories you absorb from fats and carbs.

Brown rice is also less processed than white rice, so it is usually firmer and tougher. So, when you eat brown rice, you will chew for a long time and from there will be fuller for longer.

- Brown rice dishes for weight loss

Once you've decided to use brown rice to lose weight, try these suggestions to refresh your daily menu.

1. Brown rice tea for weight loss

brown rice tea for weight loss

Resources:

- Green tea leaf.
- Brown rice.

How to make brown rice tea for weight loss:

Pour a thin layer of brown rice into a medium saucepan. Spreading the rice thinly on the pan will help the rice to cook more evenly.

Roast the rice over low or medium heat. You roast until the rice is dark brown and fragrant. Depending on the temperature of the stove and the type of pan, each person will have a different roasting time, but the roasting time is usually no more than five minutes. Pay attention to roasting continuously because brown rice burns quite quickly.

Remove the rice to a plate to cool. In the meantime, you can roast another batch of rice if you want.

Put the roasted brown rice and green tea leaves in the tea strainer. You should balance the amount of tea and rice you want to taste.

Bring a sufficient amount of water to a boil, place the tea strainer in a cup, and then pour hot water into the cup. You wait about three minutes.

Finally, you remove the tea filter and enjoy.

2. Fried brown rice

brown rice for weight loss

This can be a side dish or main course for lunch or dinner.

Fried brown rice ingredients:

- About 190g of brown rice.

- About 235ml of water.

- 1 large onion, chopped.

- 1 red bell pepper, diced.

- 2 large cloves of garlic.

- 265g frozen peas and corn.

- 90g chili (if you like).

- About 15ml soy sauce.

- About 30ml of tomato sauce (you can replace it with black sauce or oyster sauce).

- Ground pepper.

- About 15ml of olive oil.

How to make fried brown rice:

Cook brown rice as usual. After the rice is cooked, set the rice aside to cool.

Heat oil and saute onion in a large saucepan. After a few minutes, add the red bell pepper and continue sautéing for a few more minutes. Then, you add the crushed garlic and chili. Stir quickly so that the garlic does not burn.

Add the peas and corn and keep stirring.

Add cooked brown rice and the remaining seasonings such as ketchup, pepper, chili... If the rice is a bit dry, add a little more sauce or a little water until the rice is moist enough.

Finally, you put on a plate and enjoy.

3. Brown Rice Salad

brown rice for weight loss

This weight loss brown rice dish is slightly chewier and more nutritious than a white rice salad.

Brown rice salad ingredients:

- 1 cucumber (cucumber) diced.

- 1 large tomato, seeded and diced.

- Some fresh parsley leaves.

- About 300g of cooked brown rice.

- 2 green onions.

- 45ml olive oil.

- About 6g of curry powder or cumin powder.

- 1 freshly squeezed lemon juice.

- Less salt and pepper.

How to make brown rice salad:

Cook brown rice as usual. When the rice is cooked, let it cool.

Chop cucumber, tomato, green onion, parsley and mix into the cooked rice.

Pour oil into a small bowl and add curry powder or cumin powder and lemon juice and stir well.

You sprinkle the mixed rice mixture and season with salt and pepper to taste. You continue to increase and decrease seasonings such as lemon juice or curry powder until it is just right.

Finally serve to serve with grilled fish or steak.

4. Brown rice chicken soup

brown rice for weight loss

Brown rice is considered a whole grain with a low GI. Using brown rice to cook soup also adds antioxidants, manganese and fiber to the body.

Brown Rice Chicken Soup Ingredients:

- Grilled chicken, you should choose breast meat.

- Half a diced onion.

- 15ml olive oil.

- 1 chopped carrot.

- Half a large zucchini, diced.

- 90g corn kernels.

- 2 stalks of sliced ​​celery.

- About 65g brown rice.

- 2 bay leaves.

- 2 cloves of crushed garlic.

- Marjoram powder.

- Paprika chili powder.

- Chili sauce or chopped chili.

- About 600ml of chicken broth.

- About 200ml of water.

How to make Brown Rice Chicken Soup:

Tear the chicken and let it cool.

In a medium saucepan, sauté the onions in olive oil for 5 minutes, then add the peppers. Then, you add the diced celery and carrots and sauté for another 5 minutes.

Add the zucchini, garlic and bay leaves, marjoram powder, chili powder, chicken broth, and water. Then, you add the brown rice and stir well so that the rice does not stick to the bottom of the pot. Cook on low heat and stir for 10 minutes.

You check to see if the rice is cooked, if not continue to simmer. When the rice is cooked, add the corn kernels and chicken and simmer for a few minutes. You can season with salt and pepper.

Use immediately when hot.

5. Brown Rice Curry

brown rice for weight loss

Combining curry with brown rice will create an interesting flavor to help you change your taste.

Brown Rice Curry Ingredients:

- About 28mg butter.

- 1 chopped onion.

- About 250mg of brown rice.

- About 600ml of vegetable broth.

- Salt.

- Ground pepper.

- About 15ml of canola oil.

- About 7.3g curry powder.

- Some cilantro.

- About 6g of garlic powder.

- About 975g of cauliflower, cut into small pieces.

How to cook brown rice curry:

You take a large saucepan to melt the butter and sauté the onions over medium heat for about 3 minutes. Then you add the rice to the pan and stir for 3 minutes.

You add broth, salt, pepper and bring to a boil. Cover and cook over low heat until the broth thickens and the rice is tender, about 45 minutes. Then, remove the pot from the heat and cover with a lid and let it sit for 10 minutes.

You preheat the oven to 400 degrees Celsius and then mix the canola oil, curry powder, cilantro, garlic powder, salt and pepper. Mix the cauliflower with the above mixture and place on baking paper to bake in the oven for 25 minutes until the cauliflower is browned and tender.

You put cauliflower in brown rice and enjoy.

The way to cook brown rice dishes for weight loss is not only not difficult, but also delicious and beautiful. You should diversify your weight loss menu to always eat well even while keeping fit.

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Hopefully, through the above article, you have understood better Brown rice to lose weight: Eat delicious but still beautiful and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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