AICR Whole-Grain Pilaf with Dates - 3 pts

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AICR Whole-Grain Pilaf with Dates - 3 pts

2 cups quick cooking brown rice

1/4 cup chopped dates

1 Tbsp. finely minced orange zest

1/4 cup chopped almonds

1/2 yellow or orange bell pepper, finely diced

2 finely chopped scallions, green and white parts (about 1/4 cup)

1 tsp. cinnamon

2 tsp. dried chives or parsley

2 tsp. dried mint (optional)

1 Tbsp. canola oil

1 Tbsp. orange juice

1 Tbsp. lime juice

Salt and freshly ground black pepper, to taste

 

 

 

 

 

Cook the rice according to the package directions. Transfer the

cooked rice to a large bowl. Using a fork, lightly combine the rice

with the dates, zest, almonds, pepper, scallions, cinnamon, chives or

parsley, and mint. In a small bowl, whisk together the oil and

juices. Drizzle the dressing over the rice mixture, while lightly

tossing everything together. Season the dish to taste with salt and

pepper. Serve with poultry, pork, lamb or steamed vegetables.

 

Makes 8 servings. Per serving: 166 calories, 4 g. total fat (0 g

saturated fat), 30 g. carbohydrates, 3 g. protein, 3 g. dietary fiber,

1 mg. sodium.

 

Source: American Institute Cancer Research, Healthy-e-Recipes, Issue

119

Formatted by Chupa Babi in MC: 12.26.06

 

Contrary to what you may have heard, brown rice has a pleasing nutty

flavor, which can be enhanced with sweet or spicy vegetables or fruit.

Here the fruit juices plus chopped veggies and dates combine with the

rice to make a delicious dish. All these ingredients create

a “cocktail” of health benefits. Serve it warm or cool, depending on

the season.

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