Recipe Summary

Prep time: 10 mins
Cook time: 55 mins
Yield: 4 servings

Ratings & Reviews

User rating: rating
Rated by 5 visitors

This recipe is...

rich in grains
lower in fat
lower in fat
lower in sodium
lower in sodium

Meet Pete

Sign up for FoodFit's FREE newsletters

Get healthy recipes, nutrition information and fitness tips!

privacy policy Submit
Brown Rice Pilaf
This recipe serves:   
1 cup short-grain brown rice
1 tablespoon olive oil
1 medium-size red onion, finely diced
2 cups low-sodium chicken stock
salt to taste
freshly ground black pepper

Cooking Instructions
1. Place the rice in a large, deep bowl and cover with water. Drain and repeat until the water runs clear. Run your fingers through the rice several times to fluff the kernels.

2. 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.

3. Add the rice and the stock and bring to a boil over high heat.

5. Reduce the heat, cover and simmer for 30 to 45 minutes, until the liquid is absorbed.

6. Remove from the heat and allow to sit, covered for 10 minutes. Add the salt and pepper, and fluff with a fork.

Serving Size: about 1/2 cup

Nutritional Information
Number of Servings: 4
Per Serving
Calories 233 Carbohydrate 41 g
Fat 5 g Fiber 2 g
Protein 6 g Saturated Fat 1 g
Sodium 204 mg    


This recipe can be personalized for your nutritional needs when you join the FoodFit Plan -- our healthy lifestyle program for lasting weight-loss.

FoodFit is a part of HealthCentral
© 1999- The HealthCentral Network, Inc., Copyright All Rights Reserved. Privacy Policy and Terms of Use