Brown rice pilaf

Dietician's Tip

Any brown or black rice works in this recipe. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this dish taste incredibly rich.

Ingredients

  • 1 1/8 cups dark brown rice, rinsed and drained
  • 2 cups water
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon saffron threads or ground turmeric
  • 1/2 teaspoon grated orange zest
  • 3 tablespoons fresh orange juice
  • 1 1/2 tablespoons pistachio oil or canola oil
  • 1/4 cup chopped pistachio nuts
  • 1/4 cup dried apricots, chopped

Directions

In a saucepan over high heat, combine the rice, water, 1/4 teaspoon of the salt and the saffron. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes. Transfer to a large bowl and keep warm.

In a small bowl, combine the orange zest and juice, oil, and remaining 1/2 teaspoon salt. Whisk to blend. Pour the orange mixture over the warm rice. Add the nuts and apricots and toss gently to mix and coat. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 153
Total carbohydrate: 24 g
Cholesterol: 0 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 3 g
Saturated fat: 1 g
Serving size: About 1/2 cup
Sodium: 222 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1/2
Grains and grain products: 1

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Fruits: 1/2

Last Updated Aug 3, 2018


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use