Rice Pilaf with Dried Fruits and Almonds

This version of a versatile favorite overflows with flavor.

From Eat to Beat High Blood Pressure
Rice Pilaf with Dried Fruits and Almonds Rice Pilaf with Dried Fruits and Almonds

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.

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


  • 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.

  • 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