Brown Rice Pilaf With Toasted Flaxseeds

Number of servings : Prep time: Cooking time: Type of meal : | Side Dishes | Side Dishes Special diet

Number of servings :

Prep time:

Cooking time:

Type of meal : | Side Dishes | Side Dishes

Special diet :

Ingredients

2 teaspoons (10 mL) olive oil
1 cup (250 mL) chopped onion (1 medium)
1 cup (250 mL) long-grain brown rice
1 can (14 ounces/284 milliliters) reduced-sodium chicken broth or vegetable broth (1 3/4 cups)
3/4 cup (190 mL) water
1/4 cup (65 mL) whole flaxseeds
2 teaspoons (10 mL) freshly grated lemon zest
1 tablespoon (15 mL) lemon juice
1/4 cup (65 mL) chopped fresh parsley
Freshly ground pepper to taste

Directions

  1. Heat the oil in a large, heavy saucepan over medium heat. Add the onion and cook, stirring often, until softened, 2 to 3 minutes. Add the rice and stir for 30 seconds. Add the broth and water and bring to a simmer. Reduce heat to low, cover, and simmer until the rice is tender and the liquid has been absorbed, 45 to 55 minutes.
  2. Meanwhile, toast the flaxseeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and starting to pop, 2 to 3 minutes. Transfer to a small bowl and let cool. Place the flaxseeds in a spice grinder or blender and pulse several times until broken down but not ground.
  3. When rice is ready, add the flaxseeds, lemon zest, lemon juice, parsley, and pepper. Fluff and mix gently with a fork. One serving is 1/2 cup. Leftovers will keep, covered, in the refrigerator for up to for up to 2 days. Reheat in the microwave.

Nutrients per serving: 166 calories, 4 g protein, 27 g carbohydrates, 3 g fibre, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 166 mg sodium.

Variation: Brown Rice Pilaf with Flaxseeds, Lime and Cilantro
Substitute 1 teaspoon lime zest for 2 teaspoons lemon zest, lime juice for lemon juice, and cilantro for parsley.

Nutritional information:

Imported on 2011-01-20 20:26:46 — Original ID:1691

Brown Rice Pilaf With Toasted Flaxseeds
Brown Rice Pilaf With Toasted Flaxseeds