6
Serves
Preparation time: 10 minutes
Cooking time: 45 to 55 minutes
Nutty flaxseeds give a simple rice pilaf a soluble-fiber boost to help lower blood sugar. If you don’t have time to cook brown rice, substitute parboiled (converted) white rice; use 1/4 cup water and cook the pilaf for about 20 minutes. With its fresh lemon and parsley accent, this pilaf makes an excellent accompaniment to fish or chicken entrées.
2 teaspoons olive oil
1 cup chopped onion (1 medium)
1 cup long-grain brown rice
1 can (14 ounces/284 milliliters) reduced-sodium chicken broth or vegetable broth (1 3/4 cups)
3/4 cup water
1/4 cup whole flaxseeds
2 teaspoons freshly grated lemon zest
1 tablespoon lemon juice
1/4 cup chopped fresh parsley
Freshly ground pepper to taste
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 2 days. Reheat in the microwave.
Per serving: 166 calories, 4 g protein, 27 g carbohydrates, 3 g fiber, 5 g total fat, 0 g saturated fat, 166 mg sodium.
Substitute 1 teaspoon lime zest for 2 teaspoons lemon zest, lime juice for lemon juice, and cilantro for parsley.