Brown Rice Pilaf

Did you know "pilaf" is rice cooked in a seasoned broth?  For this recipe you can use any type of broth you'd like.  You could also use water to cut down on sodium even more.  Using brown rice instead of white rice adds fiber and other healthy vitamins and minerals.

Makes: 8 servings

Ingredients
1 medium onion, chopped
1 medium celery stalk, ends trimmed and chopped
2 cups brown rice, uncooked
2½ cups water
2 cups vegetable broth, fat free, no sodium
½ cup raisins
2 tsp dried sage or 2 Tbs fresh
For additional flavor try adding 2 tsp homemade Curry Powder

Optional: 1 cup walnuts, salt, pepper

Instructions
  1. Spray the large skillet with canola cooking spray. Heat skillet over medium heat.
  2. Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.
  3. Add water, broth, and raisins; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
  4. Stir in walnuts if desired, sage, salt and pepper.
  5. Transfer to serving dish. Serve immediately.​

Recipe Source: American Institute for Cancer Research, Diet & Cancer
Photo Source: Peach Dish
​Nutrition Information
Serving Size: ½ cup 

Calories: 210
Total Fat: 1.5g
Saturated Fat: 0g
Protein: 4g
Sodium: 40mg
Carbohydrates: 44g
Added Sugar: 0g
Fiber: 4g