Confetti Rice Pilaf with Toasted Flaxseed

Cooking Light
Confetti Rice Pilaf with Toasted FlaxseedRecipe
Becky Luigart-Stayner
To release the health benefits of flaxseed, the hard outer coating must be broken down. So we've toasted the seeds and chopped them in a blender before adding to this pilaf. Recipe by Patsey Jamieson, a recipe developer in Burlington, Vermont, and former food editor for Eating Well magazine who has been cooking with flaxseed for years.
4 servings (serving size: 1 cup)


+ Add To Shopping List
1/4 cup flaxseed
2 teaspoons olive oil
1 cup chopped onion
1 cup uncooked basmati or long-grain rice
1 (16-ounce) can fat-free, less-sodium chicken broth
1/4 cup chopped fresh parsley
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper


Place flaxseed in a small nonstick skillet; cook over low heat 5 minutes or until toasted, stirring constantly. Place flaxseed in a blender; process just until chopped.

Heat oil in a saucepan over medium heat until hot. Add onion; cook over medium heat 3 minutes or until tender. Add rice. Cook 1 minute; stir constantly. Stir in broth; bring to a boil. Reduce heat; simmer 20 minutes or until rice is tender. Remove from heat; fluff with fork. Stir in flaxseed and remaining ingredients.

Note: Flaxseed keeps best when stored in the refrigerator.

Created date

January 2000

Nutritional Information

Calories 263
Caloriesfromfat 25 %
Fat 7.2 g
Satfat 0.7 g
Monofat 4 g
Polyfat 2.1 g
Protein 7.5 g
Carbohydrate 44.5 g
Fiber 3.9 g
Cholesterol 0.0 mg
Iron 3.4 mg
Sodium 544 mg
Calcium 56 mg