Brown Rice Pilaf with Raisins and Apples


Brown Rice Pilaf with Raisins and Apples

3 cups water                                                               ½ tsp. ground cinnamon

1½ cups brown rice                                                     2 tbsp. olive or canola oil

½ cup raisins                                                               2 apples, cored and diced

1 tbsp. sugar                                                               ¼ cup nuts, chopped

In a medium saucepan, bring 3 cups of water to a boil.  Add the rice.  Reduce heat and cover.  Simmer until the rice is tender, about 45 to 60 minutes.  If there is excess liquid, pour rice through a fine-meshed strainer to drain.  Return the rice to the saucepan and stir in the raisins.  Cover and set aside.  In a small bowl, blend the sugar and cinnamon.  Stir in the oil.  In a large bowl, combine the rice and diced apples.  Add the oil mixture and toss to coat evenly.  Top with chopped nuts.  Serve warm or cold.

Makes 8 servings.

Each serving provides 193 calories, 5 grams protein, 32 grams carbohydrate, 5 grams fat, 5 milligrams sodium, 4 grams fiber.