Family Food Smarts :: Healthy Lessons from the FoodGuide Pyramid



Brown Rice Pilaf for all Seasons

Serves 6


1 tablespoon olive oil
1 medium-size red onion, finely diced
1 cup brown basmati rice
2 cups low-sodium chicken stock or water
salt to taste
freshly ground black pepper

• Heat the oil over medium heat in a large, heavy saucepan. Add the onions and cook for 3 to 4 minutes, until the onions become translucent but not brown.
• Add the rice, a pinch of salt and pepper, and the stock.
• Bring to a boil over high heat. Reduce the heat, cover and simmer for 45 minutes, until the liquid is absorbed.
• Remove from the heat and allow to sit, covered for 5 minutes. Adjust the salt and pepper, and fluff with a fork.

Spring: Lemon-Pine Nut Pilaf Add ½ cup of toasted pine nuts and ½ teaspoon of finely grated lemon zest in Step 4.

Summer: Tomato-Basil Rice Pilaf Add 1 cup of chopped, fresh tomatoes and 1 tablespoons of chopped, fresh basil in Step 4.

Fall: Apricot-Almond Pilaf Add ½ cup of chopped, dried apricots along with the rice in Step 2 and ½ cup of sliced almonds in Step 4.

Winter: Butternut and Shiitake Pilaf Add ½ cup of raw, diced butternut squash and ½ cup of sliced shiitake mushrooms along with the onions in Step 1.