Brown Rice Pilaf

Sep 16 2009

Rice pilaf from a box? Not any more. Serve this easy brown rice pilaf for dinner tonight.

Recipe courtesy of Meals Matter

Serves 6

Dietitian's Tip: 

Rice pilaf is a classic side dish usually made with white rice. This brown rice version brings you whole grains- an important component to the DASH diet. Reduced sodium broth gives the dish just enough saltiness to enhance the flavor of the dish. No additional salt needed.

Ingredients: 

1 medium sweet onion, chopped
1 medium green pepper, chopped
1 tablespoon olive oil
1 1/4 cups uncooked brown rice
2 garlic cloves, minced
1 1/2 cups water
1 cup reduced-sodium chicken broth
1/2 teaspoon dried thyme
1/4 teaspoon pepper

Preparation: 

In a large saucepan, sauté onion and green pepper in oil until tender. Add rice and garlic; cook and stir for 3-4 minutes or until rice is lightly browned.

Add the water, broth, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until rice is tender. Fluff with a fork.

Nutrition Information: 

Per serving (3/4 cup): 181 calories, 3 g fat, 1 g saturated fat, 34 g carbohydrate, 4 g protein, 2 g fiber, 99 mg sodium