eat for health logoRice Pilaf (Serves 6, 1⁄2 cup per serving)
http://healthvermont.gov/eatforhealth/

  • 1 Tbsp. olive oil
  • 1 cup uncooked long grain brown rice
  • 2 cups heated low sodium fat-free chicken stock or broth

Directions:
  1. Preheat oven to 375 degrees.
  2. Heat the oil over medium high heat in an ovenproof saucepan*. Add the rice, stir to coat with the oil and heat the rice until it sizzles a bit.
  3. Add the hot chicken stock, bring to a boil, cover and place in the oven.
  4. Bake until all the moisture is absorbed, about 20 minutes.
  5. Remove from the oven, toss with a fork and serve.

*If you do not have an ovenproof saucepan you can heat the oil, rice, and stock in a regular saucepan and then transfer the mixture to a casserole dish before putting it in the oven.

Nutrition info for 1 serving:
Calories 137, Protein 3g, Carbohydrate 25g, Total Fat 3g, Saturated Fat 0.5g,
Cholesterol 0, Sodium 152mg