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Brown Rice Pilaf with Sage, Walnuts, and Dried Fruit

Dried fruit and sage combine to give this whole grain dish a flavor of fall, but you can enjoy it any time of the year!

  • 8 Servings
  • Less than $3.00

Ingredients

  • 1 medium onion, chopped
  • 1 medium celery stalk, ends trimmed and chopped
  • 2 cups brown rice, uncooked
  • 2 1/2 cups water
  • 2 cups vegetable broth, reduced sodium, fat-free
  • 1/4 cup raisins
  • 1/4 cup dried apricots, chopped
  • walnuts
  • 1 teaspoon dried sage
  • salt
  • black pepper
  • 2 teaspoons sage

Steps

1

Wash hands with soap and water.

2

Spray the large skillet with canola cooking spray. Heat skillet over medium heat.

3

Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.

4

Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.

5

Stir in sage and walnuts if desired. Season with optional salt and pepper to taste.

6

Transfer to serving dish. Garnish with fresh sage and serve immediately.

Ingredients

Serving Size: 1/8 of recipe

NutrientsAmount
Total Calories212
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates44 g
Dietary Fiber4 g
Total Sugars6 g
Added Sugars included0 g
Protein6 g
Minerals
Calcium34 mg
Potassium235 mg
Sodium34 mg
Copper230 mcg
Iron1 mg
Magnesium74 mg
Phosphorus159 mg
Selenium15 mcg
Zinc1 mg
Vitamins
Vitamin A9 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mg
Vitamin C1 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K7 mcg
Folate12 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin3 mg
Choline18 mg

Source:

  • Diet & Cancer
  • American Institute for Cancer Research