Pecan White and Brown Rice Pilaf

Using part instant white rice and part instant brown rice can help make the switch to whole grains easier.

Yield: 6 servings (serving size: 1/2 cup)

Ingredients

• 2  teaspoons  olive oil
• 1  cup  finely chopped onion
• 1  bay leaf
• 2  cups  water
• 1  cup  fat-free, less-sodium chicken broth
• 1/2  cup  instant white rice
• 1/2  cup  instant brown rice
• 1/2  cup  uncooked bulgur
• 1  tablespoon  dried cranberries or currants
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/4  cup  chopped pecans, toasted
• 2  tablespoons  chopped fresh parsley

Preparation

Heat oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until tender. Add bay leaf; cook 1 minute. Add water and next 7 ingredients (through pepper); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until rice is tender. Remove from heat; discard bay leaf. Stir in pecans and parsley.

Nutritional Information

Calories:

188 (27% from fat)

Fat:

5.6g (sat 0.6g,mono 3.3g,poly 1.4g)

Protein:

4.3g

Carbohydrate:

31.7g

Fiber:

3.9g

Cholesterol:

0.0mg

Iron:

1mg

Sodium:

268mg

Calcium:

32mg