Tomato-Brown Rice Pilaf
1 tbsp olive oil
1 tsp dried oregano
1/2 cup chopped onion
3 cloves garlic, chopped
1 cup brown basmati rice, rinsed and drained
1 cup coarsely chopped fresh tomato
3 cups chicken broth*
1/2 tsp salt
1/2 tsp freshly ground black pepper
* For sodium-restricted diets: Use low-sodium or sodium-free broth, eliminate the added salt and increase the oregano by 1/4 tsp.
1. Heat oil, oregano, onion and garlic in a skillet over medium heat and cook, uncovered, stirring until the edges on the onion begin to brown. Add rice and tomato; stir until rice is covered with onion mixture.
2. Add broth, raise heat to high and stir a few times more. When the liquid begins to boil, reduce heat to a simmer and cover. Cook undisturbed for 45 minutes or until all the liquid has been absorbed. Sprinkle with salt and pepper. Fluff with a fork before serving.
Serves 4. Analysis per serving: 279 calories, 13g protein, 7g fat (1g saturated), 3g fiber,
42g carbohydrate, 1,477 mg sodium
Reprinted with permission from The Too Many Tomatoes Cookbook by Brian Yarvin
(The Countryman Press, www.countrymanpress.com)