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Broccoli Brown Rice Pilaf

5 | 4 Reviews
Total Time:Prep: 5 min. Cook: 50 min.

By Taste Of Home Editorial Team

Recipe by Marie Condit

Tested by Taste of Home Test Kitchen

Taste of Home's Editorial Process

Updated on Sep. 24, 2022

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

TEST KITCHEN APPROVED

Broccoli Brown Rice Pilaf

Contest Winner
5 | 4 Reviews Add your review
Yield:6 servings
Prep:5 min
Cook:50 min
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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
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Directions

  1. 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.
  2. 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

2/3 cup: 202 calories, 6g fat (1g saturated fat), 0 cholesterol, 414mg sodium, 31g carbohydrate (0 sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
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