Brown Rice Pilaf
TOTAL TIME: Prep: 10 min. Cook: 45 min.
YIELD: 6 servings.
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 brown rice pilaf as white would. Consider enjoying its slightly nutty flavor often in family recipes. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Ingredients
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1 medium onion, chopped
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1 medium green pepper, chopped
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1 tablespoon olive oil
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1-1/4 cups uncooked brown rice
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2 garlic cloves, minced
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1-1/2 cups water
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1 cup reduced-sodium chicken broth
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1/2 teaspoon dried thyme
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1/4 teaspoon pepper
Directions
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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.
Nutrition Facts
3/4 cup: 181 calories, 3g fat (1g saturated fat), 0 cholesterol, 99mg sodium, 34g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
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