Nutty Brown Rice Pilaf
The nuttiness of brown rice is played up by savory and sweet flavors in this Nutty Brown Rice Pilaf recipe. One cup (250 mL) cooked brown rice has 2.2 grams dietary fibre, compared with 0.6 grams for the same amount of cooked white rice.
Makes 4 servings
Ingredients:
| 1 tsp | Vegetable oil | 5 mL |
| 1 | Onion, chopped | 1 |
| 2 | Cloves garlic, minced | 2 |
| 1 tsp | Dried thyme | 5 mL |
| 1/4 tsp | Each salt and pepper | 1 mL |
| Pinch | Cinnamon | Pinch |
| 1 cup | Long-grain (or parboiled) brown rice | 250 mL |
| 2 cups | Chicken or vegetable stock | 500 mL |
| 1/3 cup | Dried currants or raisins | 75 mL |
| 1 tsp | Grated lemon rind | 5 mL |
| 1/4 cup | Toasted pine nuts | 50 mL |
| 2 | Green onions, sliced | 2 |
Recipe:
In heavy saucepan, heat oil over medium heat; cook onion, garlic, thyme, salt, pepper and cinnamon, stirring often, for 5 minutes or until softened. Add rice; cook, stirring, for I minute. Add stock, currants and lemon rind; bring to boil. Reduce heat to low; cover and cook for 35 minutes or until rice is tender and liquid is absorbed. Let stand, covered, for 5 minutes; fluff with fork. Sprinkle with pine nuts and onions.
Nutritional Information
Per serving: about 301 cal, 10 g pro, 9 g total fat (1 g sat. fat), 50 g carb, 5 g fibre, 0 mg chol, 543 mg sodium. % RDI: 5% calcium, 19% iron, 1% vit A, 7% vit C, 11% folate.