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.
This was a very nicely flavored and easy pilaf. I added sauteed mushrooms b/c I love them and used 1 Tb chia seeds for the flax (not ground or toasted). My only issue is how do you keep the rice from getting gummy? Great flavor though.
This was excellent and a good paring with salmon / steelhead. We really enjoyed the flavor combination. I prefer minute rice so I used the premium minute rice and it came out just fine. (also cuts the cooking time which makes it a quick work night side.) I also added some green and red pepper for color. Will make this often. The left overs were great also.
This is absolutely fantastic, and all six people at the table agreed! I doubled the recipe and used brown basmati rice (increasing the cooking time as you have to with brown rice), but otherwise followed the recipe exactly. The toasted chopped flaxseed and the lemon really gave this a bright flavor. I served with a roast chicken and steamed carrots, with a simple roasted beet salad on the side.
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