BROCCOLI BROWN RICE PILAF

Broccoli Brown Rice Pilaf image

This is one of my favorite low-fat dishes-it's delicious! Rosemary, garlic, almonds and sunflower kernels flavor the broccoli and rice. Sometimes I add cooked cubed chicken for a complete meal. -Mari Condit of Brooklyn Center, Minnesota

Provided by Taste of Home

Time 55m

Yield 6 servings.

Number Of Ingredients 9

Ingredients

1 cup uncooked brown rice
2-1/4 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups chopped fresh broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
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 202 calories, Fat 6g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 414mg sodium, Carbohydrate 31g carbohydrate (0 sugars, Fiber 2g fiber), Protein 7g protein. Diabetic Exchanges