dish
Curried Brown Rice Pilaf

4
Serves
233
Calories
15
Nutrients
12
Vitamins

Ingredients

1 cup short-grain brown rice
1 tablespoon olive oil
2 teaspoons curry powder
2 cups low-sodium chicken stock

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. Stir in the curry powder.

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

Nutrition Information

Number of Servings: 4
Calories
233
Protein
6 g
Total Carbohydrate
41 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
3 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
2 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
69 %
Percent Calories from Fat
21 %
Vitamin A
1 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
3 mg
Vitamin D
0 IU
Folate
10 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
35 mg
Iron
1 mg
Phosphorus
126 mg
Potassium
191 mg
Sodium
204 mg
Zinc
1 mg