Broccoli Brown Rice Pilaf (TNT)

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Broccoli Brown Rice Pilaf (TNT)

Post by pstarkoski on Fri Jan 27, 2012 10:17 am


I made this for dinner tonight to serve with the Mexican Pot Roast. This is a great side dish. I added some dried parsley instead of the rosemary just because I am not a big fan of rosemary. It was really good.




Broccoli Brown Rice Pilaf


1 cup uncooked brown rice

2-1/4 cups reduced-sodium chicken broth or vegetable broth

2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed

2 garlic cloves, minced

2 cups chopped fresh broccoli

1/4 cup slivered almonds

1/4 cup unsalted sunflower kernels

1/2 teaspoon salt

1/8 teaspoon pepper


In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender.

Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.

Yield: 6 servings.

Nutritional Analysis: One serving (2/3 cup) equals 202 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 414 mg sodium, 31 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Recipe source:



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