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.
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
How to Make It
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.