Easy Brown Rice Pilaf

If you’re getting bored with plain brown rice, you can jazz it up with just a few extra minutes of work.  Adding vegetables to everything (well, almost!) is a great health strategy.  Try this:

1 medium onion, chopped

1 medium green pepper, chopped

1 tablespoon olive oil

1 ¼ cups long grain brown rice, uncooked

2 garlic cloves, minced

1 ½ cups water

1 cup reduced-sodium chicken broth

½ teaspoon dried thyme

¼ teaspoon black pepper

1.  In large saucepan, sauté onion and green pepper in oil until tender.  Add rice and garlic; cook and stir for 3-4 minutes or until rice is lightly browned.

2.  Add the water, broth, thyme and pepper.  Bring to a boil.  Reduce heat; cover and simmer for 35-40 minutes or until rice is tender.  Fluff with fork.  Serves 6

Per serving; 182 calories, 3.6g fat, 4.3g protein, 33.3g carbohydrate, 2g fiber, 84mg sodium

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