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RECIPES


Rice Pilaf

From EatingWell Magazine September 1998 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Healthy Weight

Bypass plain rice boredom by adding a little chopped onion and cooking the rice in chicken broth. If you have any fresh herbs kicking around the kitchen, stir some in before serving.

Makes 4 servings, 3/4 cup each

ACTIVE TIME: 5 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 cup long-grain rice
2 cups reduced-sodium chicken broth

Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until softened, 2 to 3 minutes. Add rice and cook, stirring, for 1 minute. Add broth and bring to a boil. Cover tightly and reduce heat to low. Cook until rice is tender and water is absorbed, 15 to 20 minutes. (Don’t peek.) Fluff with a fork, cover and let stand for 5 minutes.

NUTRITION INFORMATION: Per serving: 212 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 38 g carbohydrate; 6 g protein; 3 g fiber; 78 mg sodium; 92 mg potassium.
Nutrition bonus: Selenium (22% daily value), Magnesium (17% dv).
2 1/2 Carbohydrate Servings

 


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USER COMMENTS — Add Your Comment

This turned out really good, natural, flavorful but not overpowering like some of the boxed rices. I'd make it again.

Pam, Pittsburgh, PA

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