Living in Calgary, my family usually has a traditional Chinese dinner served with white rice. Occasionally, I can sometimes eat 1½ cups of the stuff in one sitting!
Coming back to Montreal, I knew I had to make a better choice, but I still had quite a bit of rice left from my last purchase (I buy it 10 kg at a time). So how do I get more fibre without wasting all this food?
The answer is - wild rice. It is a little annoying to make it in a separate pot (white rice has a rice-to-water ratio of 2:1, whereas wild rice needs 3:1) but the wild rice (which I add 1 part to 2 parts white rice) adds interesting colour, texture, and a yummy nutty flavour. More importantly, it adds a little bit of fibre. I'm not usually one for numbers, but here's a little table for comparison:
|375 mL (1½ cups) long grain white rice, cooked||250 mL (1 cup) long grain white rice, cooked + 125 mL (½ cup) wild rice, cooked||Calories||326||305|
|Carbohydrates||71 g||66 g|
|Fibre||1 g||2 g|
|Protein||7 g||8 g|
|Fat||1 g||1 g|
Now I just have to work on cutting down my portion sizes... Three servings of grain products for dinner? I'm such a carb fiend...