Broccoli Brown Rice Pilaf Recipe

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Broccoli Brown Rice Pilaf
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Ingredients:

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. Yield: 6 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 187.48 Kcal (785 kJ)
Calories from fat 63.11 Kcal
% Daily Value*
Total Fat 7.01g 11%
Sodium 418.28mg 17%
Potassium 348.78mg 7%
Total Carbs 25.41g 8%
Sugars 1.27g 5%
Dietary Fiber 4.12g 16%
Protein 6.88g 14%
Vitamin C 29.6mg 49%
Iron 1.6mg 9%
Calcium 62mg 6%
Amount Per 100 g
Calories 102.83 Kcal (431 kJ)
Calories from fat 34.62 Kcal
% Daily Value*
Total Fat 3.85g 11%
Sodium 229.41mg 17%
Potassium 191.3mg 7%
Total Carbs 13.94g 8%
Sugars 0.7g 5%
Dietary Fiber 2.26g 16%
Protein 3.77g 14%
Vitamin C 16.2mg 49%
Iron 0.9mg 9%
Calcium 34mg 6%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

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