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Broccoli Brown Rice Pilaf

Total Time

Prep: 5 min. Cook: 50 min.

Makes

6 servings

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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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

  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.

Nutrition Facts

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

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