Rice: the foundation for fine dining.

Are you among the 30 percent of Americans who recognize the Food Guide Pyramid as the basis of good menu planning? If you are, you know that grains, breads, and cereals form the very foundation for balanced nutrition. The greatest number of servings (6 to 11) for the day is recommended to come from this particular grouping of foods. Rice is one of those grains.

Rice has a long tradition of acceptability in many forms. The rice grain may be either short, medium, or long. Short and medium grains of rice are more moist and stick to each other. They are better suited for rice rings, loaves, or croquettes. Long-grain rice retains its shape in cooking and will stay separate and fluffy. Use it in soups, salads, main dishes, and stews.

Rice may be classified according to the steps taken in processing it. The best nutritional buy is brown rice, which has only the hull and a small amount of bran removed. It has a higher vitamin, mineral, and fiber content than white rice, but requires a longer cooking time. Its nutty, chewy flavor and texture make the extra effort worth the time spent.

Regular white rice has the hull, germ, and almost all of the bran removed in the milling process, leaving the starchy endosperm. Some of the vitamins and minerals are lost as is much of the flavor, leaving a blandtasting product. Enriched white rice has vitamins and iron added. Parboiled rice is white rice that has been subjected to steam pressure before milling. This forces the nutrients in the outer layers of the grain into the center, so that they are not lost in milling. The cooked grains are plump, distinct, and fluffy with a more chewy textures. "Converted" rice is parboiled according to a patented process.

Instant rice is precooked long-grain white rice that has been cooked and dried according to a patented process. Rice may be purchased in mixes with spices, herbs, flavorings, or other ingredients. It is available in canned and frozen food products.

Wild Rice With Vegetables Soup

Vegetable cooking spray 1 cup carrots, thinly sliced 1 cup zucchini, diced 1 cup yellow squash, diced 1/2 cup onion, chopped 1/4 t. basil 1/4 cup celery, chopped 3 cups no-salt-added vegetable juice

cocktail 1 1/2 cups water 1/4 t. salt 1 cup cooked wild rice 1 cup broccoli florets

Coat a large kettle with cooking spray; place over medium heat until hot. Add carrots, zucchini, yellow squash, onion, basil, and celery, and saute until tender. Stir in vegetable juice cocktail, water, and salt; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add cooked wild rice and broccoli and simmer 15 more minutes. Yield: 8 cups. Calories per cup: 65; protein: 2 grams; fat: .5 grams; cholesterol: 0 milligrams.

Mushroom Rice

1 1/2 cups water 1/2 t. salt 1/4 t. garlic powder 1/4 t. onion powder 3/4 cup rice, uncooked, long-grain

Vegetable cooking spray 1 four-ounce can mushroom

stems and pieces, drained 1/2 cup celery, chopped 1 T. fresh parsley, minced

In a large kettle simmer water, salt, garlic powder, onion powder, and rice for 20 minutes or until rice is tender. Coat nonstick skillet with cooking spray; heat until hot. Add mushrooms and celery; saute five minutes. Stir in parsley. Add to rice mixture. Toss gently. Serve hot. Serves: 6. Calories per 1/2 cup: 90; protein: 2 grams; fat: .5 grams; cholesterol: 0 milligrams.

Rice and Hominy Skillet

1/2 cup onion, chopped 1 T. cooking oil 1 16-ounce can tomatoes, cut up 1 16-ounce can hominy, drained 1 3/4 cups water 1 cup brown rice 3 T. green chilies, diced 1 t. ground coriander 1/2 t. salt 1 cup cheddar cheese, shredded 1/2 cup pumpkin seeds, toasted

In a skillet, cook onion in hot oil until tender. Add undrained tomatoes, hominy, water, uncooked rice, chilies, coriander, and salt. Cover and simmer 50 minutes or until rice is tender. Sprinkle cheese on top; cover and cook until cheese is melted. Top with pumpkin seeds. Serves: 8. Calories per serving: 231; protein: 8 grams; fat: 8 grams; cholesterol: 15 milligrams.

Rice and Spinach Salad

1/2 cup uncooked long-grain rice 1 1/4 cups water 2 T. soy sauce 1 T. honey 1 T. lemon juice 1/4 t. tarragon 1 1/2 cups fresh spinach, cut into thin

strips 1 1/2 cups fresh mushrooms, thinly sliced 1/4 cup celery, thinly sliced 1/4 cup green onions, thinly sliced

Cook rice in small saucepan with water 20 minutes or until tender. Cool in large bowl. Combine soy sauce, honey, lemon juice, and tarragon in small bowl; stir vigorously. Pour mixture over rice. Add spinach, mushrooms, celery, and green onions; toss. Serve chilled. Serves: 4. Calories per cup: 120; protein: 4 grams; fat: .6 grams; cholesterol: 0 milligrams.

Savory Rice

1 2/3 cups water 1/4 cup onion, grated 1 t. margarine 1/4 t. salt 1 1/2 cups instant rice, uncooked 1 medium tomato, chopped 2 T. fresh parsley, minced 2 T. unsalted sunflower seeds, roasted

In large kettle combine water, onion, margarine, salt, rice, and tomato. Simmer until water is absorbed, 12 to 15 minutes. Fluff with fork. Sprinkle parsley and sunflower seeds over rice. Serves: 6. Calories per 1X cup: 120; protein: 3 grams; fat: 2 grams; cholesterol: 0 milligrams.

Baked Rice With Lemon

2 cups water 2 t. McKay's Chicken-Style Seasoning 1 cup long-grain white rice 2 t. lemon peel, grated 2 T. lemon juice 1/4 cup green onions, chopped

(including tops) 1 T. margarine, melted

Lemon slices

Green onion tops, slivered (optional)

In a two-quart baking dish mix water and seasoning. Add rice, lemon peel, lemon juice, onions, and margarine. Cover and bake in a 350[degrees]F oven one hour or until rice is tender. Spoon onto individual plates, and garnish with lemon slices and slivered onions. Serves: 6. Calories per 1/2 cup: 134; protein: 3 grams; fat: 2 grams; cholesterol: 0 milligrams.

Rice and Beans 

1 cup long-grain brown rice 1 t. oil 3 cups water 3 t. McKay's Chicken-Style Seasoning 2 medium-sliced onions, diced 1 pound mushrooms, thinly sliced 2 cloves garlic, minced 1 t. basil 1 t. oregano 1 t. marjoram 1 bay leaf 1 can red kidney beans, drained 1/3 cup green onions, chopped

(including tops) 2 large tomatoes, diced 1 cup plain nonfat yogurt 12 corn tortillas, warmed

Place rice in a nine-inch square baking pan and bake at 350[degrees]F 40 minutes or until golden brown; shake pan occasionally. Combine oil, 1 1/2 cups water, and 1X teaspoons seasoning, onions, mushrooms, garlic, basil, oregano, marjoram, and bay leaf in large pan. Cover and cook over medium heat until the vegetables are soft (10 minutes). Add rice and remaining water and seasoning. Cover and simmer until rice is tender (35 minutes). Stir in beans and green onions. Spoon onto tortillas with tomatoes and yogurt. Serves: 12. Calories per serving: 135; protein: 7 grams; fat: 2 grams; cholesterol: 1 milligram.

Rice Pudding With Almonds

1 1/4 cups water 1/2 cup brown rice, uncooked 1 8-ounce can unsweetened crushed

pineapple, undrained 1 1/2 cups skim milk 1/4 cup raisins 1/4 cup packed brown sugar 1/4 t. coriander 1/4 t. cardamom 3 T. flour 1 t. vanilla 1/4 cup slivered almonds, toasted

In large kettle place water and rice. Simmer 45 minutes or until rice is done. Drain pineapple; save juice. Add pineapple and milk to rice; stir well. Return to heat and cook 15 minutes. Stir in raisins, brown sugar, coriander, and cardamom. In small bowl, combine pineapple juice and flour; add to rice mixture and cook until thickened. Remove from heat and add vanilla. Spoon into individual dessert cups and sprinkle each with toasted almonds. Serves: 8. Calories per 1/2 cup: 140; protein: 4 grams; fat: 2 grams; cholesterol: 1 milligram.

Georgia Hodgkin, Ed.D., R.D., is associate professor, Department of Nutrition and Dietetics at Loma Linda University's School of Allied Health Professions.