06/25/2007

The Healthy Plate

Get your grains with heirloom rice varieties

By JIM ROMANOFF

For The Associated Press

Maybe it's time to look beyond brown rice.

If you're searching for ways to get more whole grains into your diet, brown rice-versions of Arborio, basmati and jasmine are fine options that offer pleasant, nutty flavors and aromas.

But don't limit yourself to those old standbys. The market is full of newly available heirloom whole-grain varieties of rice that offer a wonderful variety of tastes, textures and colors.

Here's a few to consider:

• Bhutanese red rice, also called Himalayan red rice.

• Wehani rice, which takes about 45 minutes to cook, also is reddish but with more honey tones.

• Brown Kalijiri rice also is similar in flavor and aroma to basmati.

• Black rice is one of the more unusual varieties. It often is called "forbidden” rice because at one time, according to legend, it was only prepared for the emperors of China.

• Then there's wild rice, which is a whole grain, but really isn't rice at all.

Asian Wild Rice Salad with Chicken

For the dressing:

• 3 T. rice vinegar
• 1 T. toasted sesame oil
• 2 t. grated fresh ginger
• 1 t. soy sauce
• 1/4 t. salt
• Freshly ground black pepper

For the salad:

• 2/3 c. wild rice (4 ozs.)
• 1 t. toasted sesame oil
• 1 t. soy sauce
• 1&1/2 c. shredded cooked chicken
• 1 c. fresh snow peas, stemmed and cut in half on the diagonal
• 1/2 c. thinly sliced red bell pepper
• 1/3 c. chopped scallions
• 1/3 c. golden raisins

To make the dressing, in a small bowl whisk together the vinegar, sesame oil, ginger, soy sauce, salt and pepper. Set aside.

In a medium saucepan, combine the wild rice, sesame oil and soy sauce with 2&3/4 cups of water. Bring to a boil, then adjust heat to a simmer, and cook, covered loosely, until the rice is tender and fully tender and the grains have fully puffed open, about 50 minutes. Drain the rice in a colander, and transfer to a serving bowl to cool.

When the rice is cool, add the chicken, snow peas, red pepper, scallions and raisins. Add the dressing and toss to coat. Serve immediately, or cover and refrigerate until serving time. Makes four servings.