Pilaf

This Healthy American Rice Pilaf is a vibrant dish featuring fluffy brown rice, colorful vegetables, and aromatic herbs. It's a nutritious and satisfying meal perfect for a light lunch or dinner.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 1 tablespoon
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1/2, diced
• Green peas - 1/2 cup, frozen
• Dried thyme - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the brown rice under cold water until the water runs clear, then drain.
2. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
3. Add the diced carrot and bell pepper to the saucepan, cooking for another 3-4 minutes until they start to soften.
4. Stir in the rinsed brown rice, dried thyme, oregano, salt, and black pepper, mixing well to coat the rice with the vegetable mixture.
5. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 20 minutes or until the rice is tender and the liquid is absorbed.
6. Add the frozen green peas to the rice and stir gently to combine, cooking for an additional 2-3 minutes until heated through.
7. Remove from heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork before serving and garnish with fresh parsley.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 64 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in vitamins and minerals from the variety of vegetables.

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