Brown Rice Pilaf Recipe

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Brown rice, a whole grain, contains all the nutrients and essential parts of the entire grain seed. It adds almost three times as much heart-healthy fiber to this mild-flavored, Test Kitchen side dish as white would. Consider enjoying its slightly nutty flavor often in family recipes.
TOTAL TIME: Prep: 10 min. Cook: 45 min.
MAKES:6 servings
Healthy Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 10 min. Cook: 45 min.
MAKES: 6 servings


  • 1 medium 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

Nutritional Facts

3/4 cup equals 181 calories, 3 g fat (1 g saturated fat), 0 cholesterol, 99 mg sodium, 34 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1/2 fat.


  1. In a large saucepan, saute 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. Yield: 6 servings.
Originally published as Brown Rice Pilaf in Healthy Cooking February/March 2009, p14

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Reviewed Feb. 6, 2011

"This recipe had NO flavor!!"

Reviewed Apr. 16, 2010

"I made this for dinner tonight exactly as the recipe was written. It was pretty good. I see this recipe as sort of the base recipe that one could get very creative with. Different veggies, different seasonings, add cheese, etc. Can't wait to experiment more with it!"

Reviewed Mar. 15, 2010

"My family really like this recipe. It reminds us of Rice a Roni without the pasta and a healthier version. Cheap to make and easy to fix."

Reviewed Jan. 4, 2010

"A nice simple and easy upgrade from plain brown rice."

Reviewed Jan. 14, 2009

"This is a great recipe to introduce brown rice to a family."

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