A Dietitian's View

The average one-half cup serving of rice contains 100 calories. Available in regular and quick-cooking varieties, brown rice is 100 percent whole grain and contains disease-fighting nutrients. One cup of it gives two of the three recommended servings of whole grains daily.

Rice also is highly digestible and is the least-allergenic grain. It can be enjoyed by individuals needing to avoid gluten.

Here are tips for preparing perfect rice from the USA Rice Federation:

- Accurately measure rice and liquid.

- Rice triples in volume, so use cookware appropriate for the amount of rice you are preparing. Keep a lid on the pot during cooking to prevent steam from escaping.

- Do not stir; it releases starch, resulting in rice that is sticky.

- At end of cooking time, remove lid and test for doneness. If rice is not tender or liquid not absorbed, cook two to four minutes longer.

Rice pairs well with a variety of meats, beans, vegetables and ethnic flavors, making it a versatile dish. The USA Rice Federation suggests "Healthy Rice Bowls" with rice as the foundation, combined with vegetables and lean meat for an economical, easy and healthy meal solution. All ingredients listed for these "Rice Bowls" are cooked if needed and ready-to-eat:

Tex-Mex Rice Bowl: Layer 1: brown rice. Layer 2: corn with peppers, black beans. Layer 3: cubed cooked chicken. Layer 4: salsa, shredded cheese and sour cream.

Thai Rice Bowl: Layer 1: brown rice. Layer 2: sautéed bell pepper strips, onions and sliced carrots. Layer 3: cubed cooked chicken. Layer 4: peanut sauce and chopped peanuts.

Greek: Layer 1: brown rice. Layer 2: sautéed spinach, onion and tomatoes. Layer 3: cubed cooked chicken. Layer 4: feta cheese and black olives.