Cooking at Home - Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Saturday, September 29, 2018

Makes:   8 servings 

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!

Ingredients

  • 1 canola cooking spray (as needed)
  • 1 onion (medium, chopped)
  • 2 celery stalks (small, ends trimmed and chopped)
  • 2 cups rice (brown, uncooked)
  • 2 1/2 cups water
  • 2 cups vegetable broth (fat-free, reduced sodium)
  • 1/4 cup raisins (dark)
  • 1/4 cup apricots (dried, chopped)
  •   walnuts (1/4 cup, chopped, optional)
  • 1 teaspoon sage (dried)
  • 2 teaspoons 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. Saute onion and celery until tender, about 5 minutes. Add brown rice and saute 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

Nutrients Amount

Calories 212 

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 34 mg

Total Carbohydrate 44 g

Dietary Fiber 4 g

Total Sugars 6 g

Added Sugars included 0 g

Protein 6 g

Vitamin D 0 mcg

Calcium 34 mg

Iron 1 mg

Potassium 233 mg

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