Broccoli Brown Rice Pilaf

Name: Broccoli Brown Rice Pilaf
Prep time: 5 min
Cook time: 50 min
Total time: 55 min
Yield: 6 servings.
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

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

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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