Here’s a great recipe that includes one of the nutritious high fiber super foods “Brown Rice”. Whole Grain Brown Rice is a healthy whole food vs white rice that is a processed food. Avoid white rice it is a processed food with very little nutrition. Nuts bring flavor, richness, and protein to this hearty side dish.
Prep and Cook Time:
about 1 1/4 hours.
Ingredients
- 2 tablespoons olive oil (Olive is a MUFA – part of the belly fat diet)
- 1 onion, finely chopped
- About 1/2 tsp. salt
- 1/3 cup slivered almonds
- 1/3 cup pistachio halves and/or pieces
- 1/3 cup chopped walnuts
- 3 garlic cloves, minced
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/2 teaspoon freshly ground black pepper
- 1 cup long-grain brown rice or basmati brown rice
- 1 cup dry white wine
- 2 1/2 cups reduced-sodium chicken or vegetable broth
- 2 tablespoons minced flat-leaf parsley (optional)
Preparation
1. In a large frying pan with a tight-fitting lid, cook olive oil, onion, and 1/2 tsp. salt over medium heat until onion is soft, about 3 minutes. Increase heat to high and add almonds, pistachios, and walnuts. Cook, stirring, until nuts start to toast. Onions may brown a bit, which is fine, but reduce heat if they start to burn. Add garlic and cook until fragrant, about 30 seconds.
2. Add coriander, cumin, and pepper. Cook, stirring, until fragrant, about 30 seconds. Add rice and stir to combine. Add wine and cook, stirring, until absorbed, about 2 minutes. Add broth and bring to a boil. Cover, reduce heat to low, and cook until rice is tender to the bite, about 50 minutes.
3. Fluff with a fork, and add salt to taste. Serve sprinkled with parsley if you like.
Note: Nutrition analysis is per 1/2-cup serving.
Nutritional Information
- Calories: 227
- Protein: 6g
- Fat: 13g (sat 1.4)
- Carbohydrate: 24g
- Fiber: 2.3g
- Sodium: 329mg
- Cholesterol: 0.0mg
