DATE: Wednesday, July 9, 1997               TAG: 9707080060

SECTION: FLAVOR                  PAGE: F4   EDITION: FINAL 

SOURCE: BY BETTY DOUGLASS, CORRESPONDENT 

                                            LENGTH:   44 lines

WILD RICE BOASTS LOW-PRICE, LOW-FAT

CULTIVATED wild rice is the only cereal grain native to North America. Today it is grown mostly in Minnesota, which produces 5 to 6 million pounds of wild rice annually.

Wild rice not only offers versatility and flavor when combined with herbs and spices, it is an environmentally friendly food as well, says the Minnesota Cultivated Wild Rice Council. Rice paddies provide a natural habitat for waterfowl and other wildlife and are used in Minnesota as a tool in spring flood control.

In addition, wild rice is inexpensive. Although a 1-pound box can cost as much as $5, that box will make about 20 servings. That's less than a quarter per serving. One cup of raw wild rice makes 3 to 4 cups of cooked rice.

Availability and storage: Look for wild rice in the grain or gourmet sections of most area supermarkets. Dry wild rice keeps up to 10 years in a dry, air-tight container.

Cooked rice will keep up to one week, if drained well and stored in the refrigerator in an air-tight container. By cooking and freezing it ahead of time, you can turn wild rice into a convenience food.

After cooking, drain the rice well and store in recipe-size portions in the air-tight containers in the freezer. Thaw in the refrigerator overnight or by microwaving on the defrost setting for a few minutes.

Preparation: Add one cup cultivated wild rice to 3 to 4 cups of boiling water. Return to a boil and stir. Cover and simmer 30 to 45 minutes or until rice kernels just start to open. Drain any excess liquid. For a crunchy, nuttier texture, cook for less time. For a fluffier texture, cook longer.

Nutrition information: A 1/2-cup serving of wild rice contains about 115 calories and less than 1/2 gram of fat. And, like other vegetable products, wild rice is cholesterol free. MEMO: Betty Douglass is a free-lance food writer and home economist in

Portsmouth. All recipes in this article have been kitchen-tested by the

author. ILLUSTRATION: Photo

KRT

Wild rice, the only cereal grain native to North America, is

inexpensive and low in fat.

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