Rice Pilaf with Dried Fruits and Almonds

This version of a versatile favorite overflows with flavor.

Pilaf always begins with a grain—often rice. But the ingredients can vary: One day add dried fruits and sweet spice; another, vegetables and herbs. This version overflows with flavor.

Preparation time 15 minutes
Cooking time 40 minutes, plus standing

You Will Need
12 dried apricot halves
1 tablespoon margarine
1 medium onion, chopped
1 cup jasmine or white rice
1/4 teaspoon ground
cardamom
Salt to taste
1/4 teaspoon pepper
2 1/2 cups reduced-sodium
chicken or vegetable broth
1/2 cup golden raisins
1/3 cup slivered almonds, toasted
Fresh rosemary sprigs (garnish)

What to Do
1. Snip apricots with kitchen shears into small slivers (you need about 1/3 cup).

2. Melt margarine in large nonstick saucepan over medium heat. Sauté onion, rice, cardamom, salt, and pepper until
rice is toasted, about 8 minutes.

3. Stir in broth, raisins, almonds, and apricots and bring to a boil. Reduce heat to medium-low. Cover and simmer until broth is absorbed, about 25 minutes. Remove from heat and let stand 5 minutes. Fluff with fork. Garnish with rosemary sprigs.

Some More Ideas
Savory rice pilaf: Use 1 cup brown rice instead of jasmine rice. Sauté 1 chopped green bell pepper along with the rice and onion and use 2 teaspoons fresh thyme and 1 teaspoon fresh rosemary instead of the cardamom. Use 1/3 cup toasted chopped pecans in place of the raisins, almonds, and apricots.

Health Points
• Dried apricots are fat-free and full of nutrients good both for blood pressure and cholesterol, such as potassium, lycopene, beta-carotene, and pectin. Plus, apricots are a particularly rich source of iron. While the drying process hurts apricots’ store of vitamin C, many other nutrients get enhanced.

Serves 6

Nutritional Information
Key Nutrients 250 Calories, 50 Calories from Fat, 6g Fat, 1g Saturated Fat, 0g Trans Fat, 5g Protein, 44g Carb, 3g Fiber, 75mg Sodium

Blood Pressure Nutrients
1mg Vitamin C, 21mg Magnesium, 260mg Potassium, 37mg Calcium