BROCCOLI BROWN RICE PILAF

Broccoli Brown Rice Pilaf image

Provided by tmhelms

Categories Brown Rice

Time 55m

Yield 4-6 , 4-6 serving(s)

Number Of Ingredients 9

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1 cup brown rice, uncooked
2 1/4 cups reduced-sodium chicken broth or 2 1/4 cups vegetable broth
2 tablespoons fresh rosemary, minced or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups fresh broccoli, chopped
1/4 cup slivered almonds
1/4 cup unsalted sunflower seeds
1/2 teaspoon salt
1/8 teaspoon pepper

Steps:

In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender.
Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.

Nutrition Facts : Calories 313.9, Fat 10.4, SaturatedFat 1.3, Sodium 367.2, Carbohydrate 46.7, Fiber 6.1, Sugar 2.2, Protein 11.8