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Recipe: Brown rice pilaf

Recipe: Brown rice pilaf

Brown rice pilaf — one of many healthy recipes from Mayo Clinic.

Any brown rice works in this recipe, but darker toned Wehani looks particularly good. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this light side dish taste incredibly rich.


Directions

In a saucepan over high heat, combine the rice, water, 1/4 teaspoon of the salt and the saffron. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes. Transfer to a large bowl and keep warm.

In a small bowl, combine the orange zest and juice, oil, and remaining 1/2 teaspoon salt. Whisk to blend. Pour the orange mixture over the warm rice. Add the nuts and apricots and toss gently to mix and coat. Serve immediately.


Ingredients
  • 1 1/8 cups dark brown rice, rinsed and drained
  • 2 cups water
  • 3/4 teaspoon salt
  • 1/4 teaspoon saffron threads or ground turmeric
  • 1/2 teaspoon grated orange zest
  • 3 tablespoons fresh orange juice
  • 1 1/2 tablespoons pistachio oil or canola oil
  • 1/4 cup chopped pistachio nuts
  • 1/4 cup dried apricots, chopped

Exchange Data
Dash
Dairy 
Fats
Fruits1/2 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits1/2 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories153 
Carbohydrate24 g 
Cholesterol0 mg 
Fiber2 g 
Monounsaturatedfat3 g 
Potassium 
Protein3 g 
Saturatedfat1 g 
ServingsizeAbout 1/2 cup 
Sodium222 mg 
TotalFat5 g 

2012-05-01

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