Baked Brown Rice Pilaf Recipe

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Baked Brown Rice Pilaf
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  1. Adjust oven rack to middle position and heat oven to 375 degrees. Heat oil in ovensafe Dutch oven or pyrex dish over medium heat until shimmering. Add onions and cook, stirring occasionally, until well browned, 12 to 14 minutes.
  2. Add water and broth, cover, and bring to boil. Off heat, stir in rice and salt. Cover, transfer pot to oven, and bake rice until tender, 65 to 70 minutes.
  3. Remove pot from oven and uncover. Fluff rice with fork, quickly scatter the peas on top, and replace lid; let stand 5 minutes. Uncover and let cool completely, tossing once or twice. Discard the bay leaves.
  4. Freeze it: Divid into 1-cup portions and transfer to resealable plastic sandwich bags Squeeze out the air and flatten the bags. Seal and store flat in 2-gallon freezer bags.
  5. Use it: Thaw at room temperature for abotu 30 minutes, or pop into the fridge in the morning and thaw all day. (The microwave can be used in a pinch.)
  6. Change it: Half the amount of onions and add 3 minced jalapenos. Use corn instead of peas and add chopped cilantro. Swap in 1 cup white wine for 1 cup broth. Add thyme or rosemary when cooking the onions. Omit the peas and stir in chopped olives and toasted almonds.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 185.96 Kcal (779 kJ)
Calories from fat 33.02 Kcal
% Daily Value*
Total Fat 3.67g 6%
Sodium 433.69mg 18%
Potassium 184.64mg 4%
Total Carbs 33.18g 11%
Sugars 2.86g 11%
Dietary Fiber 3.36g 13%
Protein 4.47g 9%
Vitamin C 9.1mg 15%
Iron 0.9mg 5%
Calcium 29.5mg 3%
Amount Per 100 g
Calories 97.89 Kcal (410 kJ)
Calories from fat 17.38 Kcal
% Daily Value*
Total Fat 1.93g 6%
Sodium 228.28mg 18%
Potassium 97.19mg 4%
Total Carbs 17.47g 11%
Sugars 1.51g 11%
Dietary Fiber 1.77g 13%
Protein 2.35g 9%
Vitamin C 4.8mg 15%
Iron 0.5mg 5%
Calcium 15.5mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
  • 5

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

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