Brown rice pilaf - Mayo Clinic

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Brown rice pilaf

Print Products and services By Mayo Clinic Staff

Dietitian 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.

Number of servings

Serves 8 Healthy carb

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.

Nutritional analysis per serving

Serving size About 1 2 cup

Total carbohydrate 24 gDietary fiber 2 gSodium 222 mgSaturated fat 1 gTotal fat 5 gTrans fat 0 gCholesterol 0 mgProtein 3 gMonounsaturated fat 3 gCalories 153Total sugars 0 gAdded sugars 0 g

DASH Eating Plan Servings

Grains and grain products 1 Fats and oils 1 Fruits 1/2 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fruits 1/2 Fats 1 Carbohydrates 1

Diabetes Meal Plan Choices

Fats 1 Fruits 1/2 Starches 1 This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet April 08, 2020

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