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Broccoli Brown Rice Pilaf Recipe

Broccoli Brown Rice Pilaf Recipe

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
TOTAL TIME: Prep: 5 min. Cook: 50 min. YIELD:6 servings


  • 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


  • 1. 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.
  • 2. 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 Facts

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

Reviews for Broccoli Brown Rice Pilaf

Sort By :
wanders6 242593
Reviewed Jan. 26, 2016

"Very tasty!! Defiantly make this again."

habenaroman 232135
Reviewed Sep. 1, 2015

"Very good."

TannersMom8 93289
Reviewed Nov. 18, 2011

"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."

gutknecht3 134947
Reviewed Apr. 28, 2010

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

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