Food Coach

Parmesan Brown Rice Pilaf

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Recipe from registered dietitian Tracey Burg

Serves: 6

Ingredients:

  • 2 tsp. olive oil
  • 1/4 cup onion, minced
  • 1 cup brown rice
  • 2 1/4 cup low-sodium chicken broth
  • 1 bay leaf
  • 1 tsp. fresh thyme (or 1/2 tsp. dried thyme)
  • 1/4 tsp. pepper
  • 1/4 cup parmesan cheese

Instructions

  1. In a medium sauce pot, heat oil and sauté onion until soft (but not brown) about 2 minutes. Add rice and sauté for another 2 minutes.
  2. Add remaining ingredients. Cover. Simmer for 35 minutes or until the liquid is absorbed.
  3. Stir in Parmesan cheese. Serve.

Nutritional information per 1/2 cup serving:

  • Calories: 147
  • Protein: 4g
  • Fat: 3g
  • Fiber: 2g
  • Sat. fat: 1g
  • Cholesterol: 5mg
  • Carbohydrate: 24g
  • Sodium: 253mg

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