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Rice Pilaf with Fennel and Carrots

Prep time 13 mins
Cook time 1 hr
Yield 8 servings (serving size: 1/2 cup)
For a more intense fennel flavor, snip some of the fennel greenery (as you would for fresh dill) to stir into the rice.

Ingredients

  • Cooking spray
  • 1 teaspoon olive oil
  • 1 cup chopped fennel
  • 1 cup chopped carrot
  • 1 cup uncooked brown rice
  • 2 1/2 cups vegetable broth
  • 1/2 teaspoon fennel seeds
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/3 cup chopped fresh parsley
  • 2 tablespoons grated Parmesan cheese

Nutrition Information

  • calories 116
  • fat 2.1 g
  • satfat 0.5 g
  • protein 3.5 g
  • carbohydrate 21.5 g
  • cholesterol 1 mg
  • iron 0.7 mg
  • sodium 429 mg
  • caloriesfromfat 16 %
  • fiber 1.8 g
  • calcium 42 mg

How to Make It

  1. Heat oil in a large saucepan coated with cooking spray over medium heat. Add fennel and carrot; sauté 5 minutes. Add rice and next 4 ingredients. Bring to a boil; cover, reduce heat, and simmer 55 to 60 minutes or until rice is tender.

  2. Stir in parsley and cheese.

Oxmoor House Healthy Eating Collection