Rice Pilaf with Fennel and Carrots

recipe
For a more intense fennel flavor, snip some of the fennel greenery (as you would for fresh dill) to stir into the rice.

Yield:

8 servings (serving size: 1/2 cup)

Recipe from

Recipe Time

Prep: 13 Minutes
Cook: 1 Hours

Nutritional 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

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

Preparation

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.

Stir in parsley and cheese.

Note:

Oxmoor House Healthy Eating Collection

January 2003
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