Healthy Recipe: Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

(Chicago) – Vital Bridges has an unique healthy recipe that is low in fat and high in flavor: Brown Rice Pilaf with Sage, Walnuts and Dried Fruit. It’s one of our favorites.

From the folks at the American Institute for Cancer Research, Brown Rice Pilaf with Sage, Walnuts and Dried Fruit is only 220 calories per serving and only 15 calories from fat.

Additionally, the recipe is only on your wallet. With 8 servings, this plate costs only $3.03 or .38¢ per serving.

Here’s what you need to know:

Ingredients:

1 canola cooking spray (as needed)
1 onion (medium, chopped)
1 celery (medium stalk, ends trimmed and chopped)
2 cups rice (brown, uncooked)
2 1⁄2 cups water
2 cups vegetable broth (fat-free, reduced sodium)
1⁄4 cup raisins (dark)
1⁄4 cup apricots (dried, chopped)
4 cups walnuts (chopped, optional)
1 teaspoon sage (dried)
2 tablespoons sage (fresh, chopped)
  salt (to taste)
  pepper (to taste)
Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

Instructions:

1. Spray the large skillet with canola cooking spray. Heat skillet over medium heat.

2. Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.

3. Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.

4. Stir in walnuts if desired, sage, salt and pepper.

5. Transfer to serving dish. Garnish with fresh sage and serve immediately.

6. Eat, enjoy.

Cost:

Per recipe: $3.03
Per serving: $0.38

Source:

American Institute for Cancer Research, Diet & Cancer

vitalbridgesnutrition@gmail.com

Twitter @VitalBridges

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

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