By Mayo Clinic Staff

Dietitian's tip:

Any brown or black rice works in this recipe. Invest in the pistachio oil if you can. Its flavor is so intense that just a bit makes this dish taste incredibly rich.

Number of servings

Serves 8
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Meatless
  6. Healthy-carb
  7. Gluten-free

Ingredients

  1. 1 1/8 cups dark brown rice, rinsed and drained
  2. 2 cups water
  3. 3/4 teaspoon salt, divided
  4. 1/4 teaspoon saffron threads or ground turmeric
  5. 1/2 teaspoon grated orange zest
  6. 3 tablespoons fresh orange juice
  7. 1 1/2 tablespoons pistachio oil or canola oil
  8. 1/4 cup chopped pistachio nuts
  9. 1/4 cup dried apricots, chopped

Directions

In a saucepan over high heat, combine the rice, water, 1/4 teaspoon of the salt and the saffron. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 45 minutes. Transfer to a large bowl and keep warm.

In a small bowl, combine the orange zest and juice, oil, and remaining 1/2 teaspoon salt. Whisk to blend. Pour the orange mixture over the warm rice. Add the nuts and apricots and toss gently to mix and coat. Serve immediately.

Nutritional analysis per serving

Serving size: About 1/2 cup

  • Total carbohydrate 24 g
  • Dietary fiber 2 g
  • Sodium 222 mg
  • Saturated fat 1 g
  • Total fat 5 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 3 g
  • Monounsaturated fat 3 g
  • Calories 153
  • Total sugars 0 g
  • Added sugars 0 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

April 08, 2020

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/brown-rice-pilaf/rcp-20049876