Broccoli Brown Rice Pilaf
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
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1 cup uncooked brown rice
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2-1/4 cups reduced-sodium chicken broth or vegetable broth
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2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
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2 garlic cloves, minced
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2 cups chopped fresh broccoli
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1/4 cup slivered almonds
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1/4 cup unsalted sunflower kernels
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1/2 teaspoon salt
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1/8 teaspoon pepper
Directions
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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.
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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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