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Broccoli Brown Rice Pilaf Recipe

Broccoli Brown Rice Pilaf Recipe photo by Taste of Home

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This is one of my favorite low-fat dishes—it's delicious! Rosemary, garlic, almonds and sunflower kernels flavor the broccoli and rice. Sometimes I add cooked cubed chicken for a complete meal. —Mari Condit of Brooklyn Center, Minnesota

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Broccoli Brown Rice Pilaf Recipe

Prep: 5 min. Cook: 50 min.

Yield: 6 Servings

5 50 55

Ingredients

1 cup uncooked brown rice
2-1/4 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups chopped fresh broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
1/2 teaspoon salt
1/8 teaspoon pepper

Directions

In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender.
Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork. Yield: 6 servings.

Nutritional Analysis: One serving (2/3 cup) equals 202 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 414 mg sodium, 31 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Originally published as Broccoli Brown Rice Pilaf in Light & Tasty June/July 2003, p39

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Broccoli Brown Rice Pilaf

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Reviewed on Nov. 18, 2011 by TannersMom8

Rice was crunchy first time I made this, so added 1/2 cup extra liquid and cooked for 55 minutes. Much better! Also, made it with carrots and peas for a change. Hubby loved it both ways.

Reviewed on Apr. 28, 2010 by gutknecht3

This was a very good side dish with Asian ribs that I made.