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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Confetti Rice Pilaf with Toasted Flaxseed

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.

Cooking Light JANUARY 2000

  • Yield: 4 servings (serving size: 1 cup)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 263
  • Calories from fat: 25%
  • Fat: 7.2g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 2.1g
  • Protein: 7.5g
  • Carbohydrate: 44.5g
  • Fiber: 3.9g
  • Cholesterol: 0.0mg
  • Iron: 3.4mg
  • Sodium: 544mg
  • Calcium: 56mg
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Confetti Rice Pilaf with Toasted Flaxseed Recipe

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