{"id":1922,"date":"2010-04-11T13:05:24","date_gmt":"2010-04-11T18:05:24","guid":{"rendered":"http:\/\/shrinkingtheplanet.com\/weighless\/?p=1922"},"modified":"2016-06-30T07:23:48","modified_gmt":"2016-06-30T12:23:48","slug":"low-calorie-brown-rice-pilaf-recipe-perfect-for-your-healthy-diet","status":"publish","type":"post","link":"https:\/\/shrinkingtheplanet.com\/weighless\/low-calorie-brown-rice-pilaf-recipe-perfect-for-your-healthy-diet\/","title":{"rendered":"Brown Rice Pilaf Recipe &#8211; Perfect for your Healthy Diet!"},"content":{"rendered":"<p>Here&#8217;s a great recipe that includes one of the nutritious high fiber super foods &#8220;Brown Rice&#8221;. Whole Grain Brown Rice is a healthy whole food vs white rice that is a processed food. \u00a0Avoid white rice it is a processed food with very little nutrition. Nuts bring flavor, richness, and protein to this hearty side dish.<\/p>\n<p>Prep and Cook Time:<\/p>\n<p>about 1 1\/4 hours.<\/p>\n<p>Ingredients<\/p>\n<ul>\n<li>2\u00a0 tablespoons\u00a0 olive oil (Olive is a MUFA &#8211; part of the belly fat diet)<\/li>\n<li>1\u00a0 onion, finely chopped<\/li>\n<li>About 1\/2 tsp. salt<\/li>\n<li>1\/3\u00a0 cup\u00a0 slivered almonds<\/li>\n<li>1\/3\u00a0 cup\u00a0 pistachio halves and\/or pieces<\/li>\n<li>1\/3\u00a0 cup\u00a0 chopped walnuts<\/li>\n<li>3\u00a0 garlic cloves, minced<\/li>\n<li>1\u00a0 teaspoon\u00a0 ground coriander<\/li>\n<li>1\/2\u00a0 teaspoon\u00a0 ground cumin<\/li>\n<li>1\/2\u00a0 teaspoon\u00a0 freshly ground black pepper<\/li>\n<li>1\u00a0 cup\u00a0 long-grain brown rice or basmati brown rice<\/li>\n<li>1\u00a0 cup\u00a0 dry white wine<\/li>\n<li>2 1\/2\u00a0 cups\u00a0 reduced-sodium chicken or vegetable broth<\/li>\n<li>2\u00a0 tablespoons\u00a0 minced flat-leaf parsley (optional)<\/li>\n<\/ul>\n<p>Preparation<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>3. Fluff with a fork, and add salt to taste. Serve sprinkled with parsley if you like.<\/p>\n<p>Note: Nutrition analysis is per 1\/2-cup serving.<\/p>\n<p>Nutritional Information<\/p>\n<dl>\n<dt>Calories: \u00a0227<\/dt>\n<dt>Protein:\u00a06g<\/dt>\n<dt>Fat: \u00a013g (sat 1.4)<\/dt>\n<dt>Carbohydrate:\u00a024g<\/dt>\n<dt>Fiber:\u00a02.3g<\/dt>\n<dt>Sodium:\u00a0329mg<\/dt>\n<dt>Cholesterol: \u00a00.0mg<\/dt>\n<\/dl>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a great recipe that includes one of the nutritious high fiber super foods &#8220;Brown Rice&#8221;. Whole Grain Brown Rice is a healthy whole food vs white rice that is a processed food. \u00a0Avoid white rice it is a processed food with very little nutrition. Nuts bring flavor, richness, and protein to this hearty side [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[71,36,6],"tags":[307,330,332,333,56,119,240,334,335],"class_list":["post-1922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-high-fiber-meals","category-low-calorie-healthy-side-dishes","category-healthy-recipes","tag-belly-fat-reducing-recipe","tag-healthy-diet-recipes","tag-low-calorie-recipes","tag-mufa","tag-mufa-recipe","tag-whole-foods","tag-whole-gain-recipes"],"_links":{"self":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/comments?post=1922"}],"version-history":[{"count":0,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1922\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media\/9839"}],"wp:attachment":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media?parent=1922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/categories?post=1922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/tags?post=1922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}