Curried Brown Rice Pilaf with Walnuts

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ingredients

1/3 cup walnuts
2 tsp. olive oil
2 garlic cloves, minced
1/2 medium diced red pepper
1 cup diced onion
1 tsp. curry powder
1/4 tsp. ground cumin
1 1/2 cups rinsed long-grain brown rice
2 1/4 cups boiling reduced-sodium, low-fat chicken broth
Salt and pepper to taste
1/4 cup diced dried apricots
1/4 cup minced parsley

preparation

8 servings
Serving size: 1/2 cup
Preparation time: 10 minutes
Cooking time: 1 hour (including toasting walnuts)

1. In a large skillet over medium heat, toast the walnuts for about 4 to 5 minutes until lightly browned. Remove from the skillet and set aside.
2. Heat the oil in the same skillet over medium-high heat. Add the garlic, red pepper, and onion and sauté for about 3 to 4 minutes. Add in the curry and cumin and sauté for 1 minute. Add in the brown rice and sauté for 1 minute.
3. Add in the broth, salt, and pepper and bring to a boil. Cover and reduce the heat to low and simmer for 40 to 45 minutes or until rice is tender. Add in the reserved walnuts, apricots, and parsley.

nutrition

Nutrition facts
Starch exchanges 2
Fat exchanges 1
Amount per serving
Calories 200
    Calories from Fat 55
Total Fat 6 g
    Saturated Fat 0.7 g
    Trans Fat 0 g
Cholesterol 0 mg
Sodium 150 mg (without added salt)
Total Carbohydrate 34 g
    Dietary Fiber 3 g
    Sugars 5 g
Protein 5 g