Brown Rice Pilaf Recipes

Brown Rice Pilaf Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

This richly flavored pilaf may be served as a side dish or used as a stuffing. Brown rice is a rich
source of fiber, vitamins, and minerals. Most of the nutrients available in brown rice come
from the bran. When rice is processed and the bran is removed, it becomes white rice, which is essentially devoid of nutritional value and health-promoting properties.

1⁄4 cup water
8 ounces mushrooms, diced (about 21⁄2 cups)
1 onion, diced
2 garlic cloves, minced or pressed
1⁄2 teaspoon dried thyme
1⁄2 cup dry white wine or vegetable broth
1 cup long-grain brown rice (preferably basmati or jasmine)
2 to 3 cups boiling water or vegetable broth
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper


1. Heat the 1⁄4 cup of water in a large saucepan. Add the mushrooms,
onion, and garlic. Cook and stir over medium heat for 5 to 10 minutes,
until the mushrooms and onion are soft.

2. Add the thyme and cook and stir for 2 to 3 minutes. Add 2 tablespoons
of the wine and mix in well.

3. Stir in the rice and 2 cups of the boiling water. Add the remaining
wine and the salt and pepper. Stir to mix well. Cover and cook
over low heat for about 60 minutes, until the rice is tender and all
of the water has been absorbed. Check the saucepan occasionally to
make sure the rice doesn’t cook dry, and add a small amount of the
remaining water as needed to prevent sticking.

4. Stored in a covered container in the refrigerator, leftover Brown Rice
Pilaf will keep for up to 3 days.


PER SERVING: 216 calories; 1.6 g fat; 0.3 g saturated fat; 6.8% calories from fat; 0 mg cholesterol;
5.3 g protein; 40.9 g carbohydrate; 2 g sugar; 6.4 g fiber; 306 mg sodium; 32 mg calcium; 1.7 mg
iron; 3.3 mg vitamin C; 3 mcg beta-carotene; 0.1 mg vitamin E