Broccoli Brown Rice Pilaf Recipes

BROCCOLI BROWN RICE PILAF

Broccoli Brown Rice Pilaf image

This is one of my favorite low-fat dishes-it's delicious! Rosemary, garlic, almonds and sunflower kernels flavor the broccoli and rice. Sometimes I add cooked cubed chicken for a complete meal. -Mari Condit of Brooklyn Center, Minnesota

Provided by Taste of Home

Categories Side Dishes

Time 55m

Yield 6 servings.

Number Of Ingredients 9

Ingredients

1 cup uncooked brown rice
2-1/4 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups chopped fresh broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
1/2 teaspoon salt
1/8 teaspoon pepper

Steps:

In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender. , Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.

Nutrition Facts : Calories 202 calories, Fat 6g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 414mg sodium, Carbohydrate 31g carbohydrate (0 sugars, Fiber 2g fiber), Protein 7g protein. Diabetic Exchanges

BROCCOLI BROWN RICE PILAF

Broccoli Brown Rice Pilaf image

Make and share this Broccoli Brown Rice Pilaf recipe from Food.com.

Provided by tmhelms

Categories Brown Rice

Time 55m

Yield 4-6 , 4-6 serving(s)

Number Of Ingredients 9

Ingredients

1 cup brown rice, uncooked
2 1/4 cups reduced-sodium chicken broth or 2 1/4 cups vegetable broth
2 tablespoons fresh rosemary, minced or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups fresh broccoli, chopped
1/4 cup slivered almonds
1/4 cup unsalted sunflower seeds
1/2 teaspoon salt
1/8 teaspoon pepper

Steps:

In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender.
Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.

Nutrition Facts : Calories 313.9, Fat 10.4, SaturatedFat 1.3, Sodium 367.2, Carbohydrate 46.7, Fiber 6.1, Sugar 2.2, Protein 11.8

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