SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

　　

Ingredients

serves 4

　　1 1/2 cups water

　　3/4 cup brown rice

　　Coarse salt and ground pepper

　　2 tablespoons olive oil

　　2 teaspoons red-wine vinegar

　　2 tablespoons chopped fresh dill

　　1 garlic clove, minced

　　1/4 teaspoon sugar

　　1 medium cucumber, peeled, halved lengthwise, seeded, and sliced crosswise 1/4-inch thick

　　2 cups baby spinach

　　1 pint cherry tomatoes, halved

　　

Step 1

Bring the water to a boil in a medium saucepan. Stir in brown rice and 1 teaspoon coarse salt. Cover and simmer over low heat until rice is tender and has absorbed all liquid, about 40 minutes. Remove from heat; let stand 10 minutes, then fluff with a fork.

　　

Step 2

In a large bowl, whisk together oil, vinegar, dill, garlic, and sugar. Season generously with salt and pepper. Add rice, cucumber, spinach, and tomatoes, and toss to combine. Serve immediately.

　　

Buying and storing rice

Step 3

Look for brown rice in packages or in the bulk section of the supermarket, alongside white rice. It is more perishable than white rice but will keep for up to 6 months if stored in an airtight container. For longer storage, freeze in a resealable plastic bag for up to 1 year.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 203

　　

Step 6

Fat: 8.1g (1.2g Saturated Fat)

　　

Step 7

Protein: 4g

　　

Step 8

Carbohydrates: 29.9g

　　

Step 9

Fiber: 3.6g

　　Everyday Food: Light