Rice Pilaf with Dried Fruits and AlmondsPilaf 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.
Quick look
- prep 15 min cook 40 min
- serves 6
Ingredients
- 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)
How to make it 55 minutes, plus standing
Snip apricots with kitchen shears into small slivers (you need about 1/3 cup).
Melt margarine in large nonstick saucepan over medium heat. Sauté onion, rice, cardamom, salt, and pepper until
rice is toasted, about 8 minutes.
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.
Healthy Cooking Tip
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.
Nutritional Information(per serving)
- Calories: 250
- Calories from Fat: 50
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 75mg
- Carbs: 44g
- Protein: 5g
- Fiber: 3g
Blood Pressure Nutrients: 1mg Vitamin C, 21mg Magnesium, 260mg Potassium, 37mg Calcium
