Recipe: Brown Rice Pilaf with Almonds

This recipe comes to you from Chef Beth of Caregivers Kitchen.  You can see a video of how to prepare this dish in the course: Mealtime with Cardiovascular Disease.  (If you are interested in this course and it's not in your course list, please ask your supervisor to assign it to you.)  

Brown Rice Pilaf with Almonds: Serves 8  (Each 1/2 cup serving has 180 calories, 140 mg of sodium and counts as 2 carb choices.)

Brown rice, a whole grain, has a nutty flavor and firm texture.  Caramelized onions and toasted almonds pair nicely with the rice.  Almonds are a great source of Vitamin E, healthy fats, fiber, and protein.  One serving of brown rice with almonds gives the full recommended daily serving of whole grain.  For variety, try adding other nuts or different aromatic ingredients to the pilaf. 

Essential Equipment:

• cutting board
• paring knife
• skillet with lid - 12 inch
• assorted mixing bowls
• measuring cups
• measuring spoons
• spoon

Ingredients:

• 1 Tbsp. olive oil
• 1/2 c. onions, chopped finely
• 1/2 c. raw almonds, sliced
• 1 1/2 c. quick cooking brown rice
• 2 c. low sodium chicken broth

Instructions:

1. Toast almonds in a dry 12-inch skillet over medium heat until lightly browned.  Pour almonds in bowl.
2. In the same (empty) skillet, heat olive oil over medium heat.  Add the onions and sauté until they are lightly browned.
3. Add the rice and chicken stock and bring to a boil.
4. Reduce the heat, cover, and simmer the rice mixture until tender (about 10-15 minutes) stirring occasionally.  The liquid should be mostly absorbed.
5. Sprinkle toasted almonds over rice before serving.  Garnish with fresh parsley or chives.

• CONTAINS: NUTS (ALMONDS)

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