Recipe: Brown rice pilaf

Dietitian's tip: Any brown rice works in this recipe, but darker toned Wehani looks particularly good. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this light side dish taste incredibly rich.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 8

Ingredients

1 1/8 cups dark brown rice, rinsed and drained
2 cups water
3/4 teaspoon salt
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 the 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)

Calories	156	Monounsaturated fat	2 g
Protein	3 g	Cholesterol	0 mg
Carbohydrate	25 g	Sodium	221 mg
Total fat	5 g	Fiber	2 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	1
Carbohydrates	1
Fats	1

DIABETES MEAL PLAN EXCHANGES

Starches	1
Fruits	1/2
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Fruits	1/2
Nuts, seeds and dry beans	1/2
Fats and oils	1

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Source: 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 the 2005 James Beard award.

By Mayo Clinic Staff
May 26, 2006

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