Photo: Jan Smith
Recipe from Cooking Light

Using part instant white rice and part instant brown rice can help make the switch to whole grains easier.

Ingredients

  • 2 teaspoons olive oil
  • 1 cup finely chopped onion
  • 1 bay leaf
  • 2 cups water
  • 1 cup fat-free, less-sodium chicken broth
  • 1/2 cup instant white rice
  • 1/2 cup instant brown rice
  • 1/2 cup uncooked bulgur
  • 1 tablespoon dried cranberries or currants
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped pecans, toasted
  • 2 tablespoons chopped fresh parsley

Preparation

  1. Heat oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until tender. Add bay leaf; cook 1 minute. Add water and next 7 ingredients (through pepper); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until rice is tender. Remove from heat; discard bay leaf. Stir in pecans and parsley.
Maureen Callahan,
May 2006

Nutritional Information

  • Calories: 188
  • Calories from fat: 27%
  • Fat: 5.6g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1.4g
  • Protein: 4.3g
  • Carbohydrate: 31.7g
  • Fiber: 3.9g
  • Cholesterol: 0.0mg
  • Iron: 1mg
  • Sodium: 268mg
  • Calcium: 32mg