Nutty Brown Rice Pilaf

The nuttiness of brown rice is played up by savory and sweet flavors in this Nutty Brown Rice Pilaf recipe. One cup (250 mL) cooked brown rice has 2.2 grams dietary fibre, compared with 0.6 grams for the same amount of cooked white rice.

Makes 4 servings

Ingredients:

1 tsp	Vegetable oil	5 mL
1	Onion, chopped	1
2	Cloves garlic, minced	2
1 tsp	Dried thyme	5 mL
1/4 tsp	Each salt and pepper	1 mL
Pinch	Cinnamon	Pinch
1 cup	Long-grain (or parboiled) brown rice	250 mL
2 cups	Chicken or vegetable stock	500 mL
1/3 cup	Dried currants or raisins	75 mL
1 tsp	Grated lemon rind	5 mL
1/4 cup	Toasted pine nuts	50 mL
2	Green onions, sliced	2

Recipe:

In heavy saucepan, heat oil over medium heat; cook onion, garlic, thyme, salt, pepper and cinnamon, stirring often, for 5 minutes or until softened. Add rice; cook, stirring, for I minute. Add stock, currants and lemon rind; bring to boil. Reduce heat to low; cover and cook for 35 minutes or until rice is tender and liquid is absorbed. Let stand, covered, for 5 minutes; fluff with fork. Sprinkle with pine nuts and onions.

Nutritional Information

Per serving: about 301 cal, 10 g pro, 9 g total fat (1 g sat. fat), 50 g carb, 5 g fibre, 0 mg chol, 543 mg sodium. % RDI: 5% calcium, 19% iron, 1% vit A, 7% vit C, 11% folate.