Rice is a familiar food from the grain group and is served as a staple food in many countries. there are many varieties of rice. It is versatile and nutritious. Naturally whole-grain rice is low in calories and fat, sodium free, and rich in complex carbohydrates, vitamins, minerals and fiber. Rice is also filling and economical.

Brown rice is a whole grain. A whole grain is all of the edible part of the grain. the whole grain contains the bran, endosperm and germ. the bran is the outer layers of the grain; the endosperm is the inner part of the grain; and the germ is what sprouts to make a new plant. Brown rice has only had the husk removed but retains the bran, endosperm and germ parts of the grain. Brown rice retains nutrients such as B vitamins and minerals, and it is a good source of fiber. It is a better source of fiber than white rice because the bran is not milled away as it is in white rice. Brown rice has a richer flavor and a chewier texture than white rice.

White rice is refined. It is milled and polished, which removes the husk, bran and the germ as well as nutrients. however, in the United States, most white rice is enriched with nutrients.

Rice can be long-, medium- or short-grain. Long-grain rice tends to be fluffy and dry when properly cooked. It makes an excellent pilaf, works well used as a stuffing for chicken or pork chops, and can be served as a side dish. Medium-grain rice is usually moist and tender. It can be served in many types of recipes including soups, salads and side dishes. Short-grain rice tends to be more sticky and dense. It is great rice if it is to be eaten with chopsticks, and it works well in sushi.

Rice is versatile and can be served plain or seasoned in many ways. Try using 99 percent fat-free chicken or beef broth instead of water for the cooking liquid. or cook rice plain, and after it is cooked add other ingredients such as finely diced tomatoes, cooked diced red, yellow or orange bell pepper, fresh chopped green onion or cilantro. Try adding curry powder and some raisins. the possibilities are nearly endless.

This Spanish rice recipe is served as a main dish but is just as good prepared without the ground beef and served as a side dish.

3 cups 99-percent fat-free beef broth

1 cup long-grain brown rice

1 pound 90-percent lean ground beef

1 tablespoon chopped garlic

1/4 cup finely chopped onion

1/4 cup finely chopped celery

1 cup finely chopped green pepper

1 can (15 ounces) diced tomatoes

tablespoon chile powder

teaspoon oregano leaves

teaspoon dried basil

1 teaspoon paprika

• Pour beef broth in a medium saucepan and bring to a boil. Add rice, cover and reduce heat to low. Cook 50 minutes or until rice is tender and broth is absorbed.

• While rice is cooking, place beef in skillet and break apart. Cook over medium heat. While cooking, add about 2 cups water. When beef is done, pour liquid in a container to cool. After chilled, remove hardened fat that surfaces and use the broth in other recipes, soup or to season vegetables.

• Pour cooked beef into another container.

• Combine garlic, onion, celery, green pepper and 1/4 cup juice from canned tomatoes in the skillet. Cook over medium heat 6-7 minutes until vegetables are tender.

• Add tomatoes, remaining juice, chile powder, oregano, basil and paprika. Cook about 10 minutes.

• When rice is done, stir into tomato mixture. Add cooked beef and heat about 5 minutes.

• Nutrition information per serving: 199 calories, 6 grams fat.

• Serving suggestions: A green vegetable such as steamed spinach or a mixed green salad is a great accompaniment for this Spanish rice recipe. Rolled tortillas dipped in salsa would finish the meal nicely.