Rice Pilaf

From EatingWell: September 1998 — Subscribe Now!

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.

4 servings, 3/4 cup each

Active Time: 5 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

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

Preparation

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

Per serving: 212 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 38 g carbohydrates; 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 Serving

Exchanges: 2 1/2 starch, 1/2 fat