Instant rice

Most ready-to-heat rice pouches take about 2 minutes on full power. Loosen the grains by squeezing the unopened pouch first, then follow its heating instructions and take care when opening it—the steam is hot.

Yes. Heat the rice first, then stir-fry it with egg and vegetables in a hot wok until everything is steaming hot. Separate any clumps with a spatula as you fry.

It’s an easy base for a curry, chilli con carne or a quick stir-fry. Try it with leftover roast vegetables and a fried egg for a simple lunch.

Cool it quickly, ideally within an hour, and put it in the fridge. The Food Standards Agency advises using refrigerated rice within 24 hours and reheating it only once, until steaming hot throughout.

Yes. Cool it quickly, freeze it in a sealed container, then defrost it in the fridge and reheat it once until steaming hot throughout. Don’t leave cooked rice at room temperature while it cools.

Only if the pack says it’s ready to eat; many microwaveable rice pouches are meant to be heated before serving. Once opened, treat any leftover rice as cooked rice and chill it promptly.

Instant rice is already cooked and contains water, so it weighs more than the same amount of dry rice. Dry white rice has 349 kcal per 100 g, compared with 111 kcal per 100 g for instant rice; compare equal cooked portions for a fairer comparison.