Broccoli Brown Rice Pilaf Recipe
- Preparing Time: 30 minutes
- Total Time: 30 minutes
- Served Person: 6
- 1/2 teaspoon salt
- 2 garlic cloves minced
- 1/8 teaspoon pepper
- 1/4 cup slivered almonds
- 1 cup uncooked brown rice
- 2 cups chopped fresh broccoli
- 2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemar crushed
- 2-1/4 cups reduced-sodium chicken broth or vegetable broth
- 1/4 cup unsalted sunflower kernels
- Carbohydrate 30.7336491341043 g
- Cholesterol 0 mg
- Fat 3.28456681010647 g
- Fiber 2.22771281970209 g
- Protein 4.23501151923671 g
- Saturated Fat 0.374872241060733 g
- Serving Size 1 1 serving (58g)
- Sodium 6.56003258550813 mg
- Sugar 28.5059363144022 g
- Trans Fat 0.245650558330347 g
- Calories 168 calories
Directions 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. 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. Originally published as Broccoli Brown Rice Pilaf in Light & Tasty June/July 2003, p39 Nutritional Facts One serving (2/3 cup) equals 202 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 414 mg sodium, 31 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 fat. Print Add to Recipe Box Email a Friend
