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Confetti Rice Pilaf with Toasted Flaxseed

Becky Luigart-Stayner
Yield 4 servings (serving size: 1 cup)
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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. Note: Flaxseed keeps best when stored in the refrigerator.