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Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

Dried fruit and sage combine to give this whole-grain dish a flavor of fall, but you can enjoy it any time of the year! Makes 8 servings. 

Ingredients

  • canola cooking spray (as needed)
  • 1 onion (medium, chopped)
  • 1 celery stalks (small, ends trimmed and chopped)
  • 2 cup rice (brown, uncooked)
  • 2 1/2 cup water
  • 2 cup vegetable broth (fat-free, reduced sodium)
  • 1/4 cup raisins (dark)
  • 1/4 cup apricots (dried, chopped)
  • 4 walnuts (1/4 cup, chopped, optional)
  • 1 teaspoon sage (dried)
  • 2 teaspoon sage (fresh, chopped)
  • salt (to taste, optional)
  • pepper (to taste, optional)

Directions

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, raisins, and apricots; 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. Garnish with fresh sage and serve immediately.

Source: American Institute for Cancer Research, Diet & Cancer

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Calories 212
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 44 g
Dietary Fiber 4 g
Total Sugars 6 g
Added Sugars 0 g
Protein 6 g
Minerals
Calcium 34 mg
Potassium 233 mg
Sodium 34 mg
Copper 230 mcg
Iron 1 mg
Magnesium 74 mg
Phosphorus 159 mg
Selenium 15 mcg
Zinc 1 mg

 

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