Rice a valuable commodity for Arkansas and you

Arkansas is home to more than 2,500 rice farms and is the top producer of rice in the United States. Arkansas' rice farmers plant an average of 1.3 million acres of rice and harvest over 200 million bushels yielding roughly 9 million pounds of rice each year. Rice is the state's second-highest-value commodity and its top agricultural export.

According to the 2017 Arkansas Agricultural Statistics Service, rice farmers harvested over 1 million acres and yielded 7,490 pounds per acre. That made the value of production or sales at $950,406,000. That significantly benefits our economy, contributing billions to the state's economy.

Rice is the primary dietary staple for more than half the world's population. This grain is nutrient-rich, supplying energy, complex carbohydrates, protein, fiber, beneficial antioxidants and more than 15 vitamins and minerals including folic acid, potassium, magnesium, B vitamins, selenium, fiber, iron and zinc. It is also a "free" food being naturally free of sodium, cholesterol and gluten. Packed with whole grain goodness, one cup of brown, wild, red or black rice provides two of the three recommended daily servings of whole grains.

Long grain white rice provides 205 calories, 0 total fat, 4 g protein, 45 g total carbohydrates, less than 1 mg dietary fiber and 2 mg of sodium. Long grain brown rice contains 216 calories, 1.8 g total fat, 5 g protein, 45 g total carbohydrates, 3.5 g dietary fiber, 10 mg sodium. The fiber is naturally higher in the long grain brown rice. Brown rice is a whole grain, meaning it contains all parts of the grain, including the fibrous bran, the nutritious germ and the carb-rich endosperm. Whereas white rice has had the bran and germ removed, which are the most nutritious parts of the grain.

Cooking rice is easy, but does take time. Start by rinsing the rice until the water runs clear. For every cup of rice you are cooking, add one and one-half cups water. Bring the rice to a boil, uncovered, at medium heat. When boiling, turn the heat down to medium low. Place the lid on the pot, keeping it tilted to allow steam to escape. When you can see holes or craters in the rice, put the lid on tight. Turn the heat to low and simmer for another 15 minutes. Fluff the rice with a fork and serve.

For best results, use long grain rice. If you want your rice extra fluffy, try soaking it in cold water for about 30 to 60 minutes prior to cooking. Be sure to rinse the rice until the water runs clear so that the rice will not be sticky because of too much starch. Always choose a saucepan with a very heavy bottom.

Adding broth instead of all or part of the water will add flavor to the rice, while lemon slices, ginger slices, herbs or spices will add variety.

Remember that older rice can lose some of its moisture, requiring more water and a longer cooking time than fresh rice. Pay attention to how long you keep rice in the cupboard. Cook extra rice for other meals in the week.

For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We're online at [email protected], on Facebook at UAEXMillerCountyFCS/CarlaDue, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.

This stir fry recipe can be made with any cut of meat and is quick and easy. The meal is great as leftovers, so is good for meal planning for the week.

 

STIR FRY

2 tablespoons vegetable oil

1 pound lean beef, pork or chicken cut into thin strips

1 small onion, cut into strips

1 green pepper, cut into strips

2 cups fresh or frozen cut vegetables (such as carrots, cauliflower, snap peas, broccoli)

6 cups cooked rice, hot

STIR-FRY SAUCE

2 tablespoons cornstarch

Dash black pepper

1 1/2 cups cool water

2 tablespoons low sodium soy sauce

 

Directions for stir fry sauce:

Combine cornstarch and cool water. Mix well with a whisk or fork. Stir in remaining ingredients. The cornstarch will settle to the bottom, so stir again before adding sauce to stir fry.

To make stir-fry: Place stir-fry pan, wok or skillet over medium-high heat. Add 1 tablespoon vegetable oil. When oil and pan are hot, add the meat; cook until the meat is thoroughly browned. Remove meat from the pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice.

Nutrition Information per serving (Makes 6 servings) Information figured on using top sirloin steak. Calories 410, Total Fat 8 g, Saturated Fat 2 g, Protein 19 g, Carbohydrates 38 g, Fiber 6 g,| Sodium 120 mg

 

Carla Haley Hadley is a county extension agent, family and consumer sciences, with the Miller County Extension Service, part of the University of Arkansas Division of Agriculture.

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