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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), 0 cholesterol, 414mg sodium, 31g carbohydrate (0 sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.

Reviews for Broccoli Brown Rice Pilaf

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wanders6 User ID: 4956076 242593
Reviewed Jan. 26, 2016

"Very tasty!! Defiantly make this again."

habenaroman User ID: 7905288 232135
Reviewed Sep. 1, 2015

"Very good."

TannersMom8 User ID: 4909210 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 User ID: 863123 134947
Reviewed Apr. 28, 2010

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

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