Number of servings :
Type of meal : | Side Dishes | Side Dishes
Special diet :
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
- 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.
- 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.
- 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.
Imported on 2011-01-20 20:26:46 — Original ID:1691