Lemon brown rice pilaf

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Makes 6 servings.

Ingredients

1 tablespoon extra-virgin olive oil, divided

6 lemon slices, 1/4-inch thick

1 cup brown basmati rice

1/2 medium onion, cut into thin crescents

2½ cups fat-free, reduced-sodium chicken broth

Salt

Freshly ground black pepper

Directions

  • Preheat oven to 350 degrees. Line small baking sheet with parchment paper.
  • In large saucepan, preferably wider than deep, place 1 teaspoon of oil. Add lemon slices, and coat with oil.
  • Arrange coated lemon slices on prepared baking sheet. Set pot aside.
  • Roast lemons for 20 minutes, or until rind is golden brown in places. Thin sections of slices may blacken.
  • Coarsely chop 2 lemon slices, then set all roasted lemon aside.
  • Set saucepan over medium-high heat, and add remaining oil.
  • Add rice, stirring to coat grains well.
  • Spread rice to cover bottom of pot, and cook until rice is fragrant and lightly browned in places, then starts to crackle, 5 minutes, stirring rice frequently.
  • Add onions and cook, stirring constantly, until translucent, 3 minutes.
  • Pour in broth, add chopped lemon and bring liquid just to boil.
  • Reduce heat, cover tightly and simmer for 20 minutes.
  • Check to see if liquid is needed, adding 1/2 cup water.
  • Continue cooking, covered, until liquid is absorbed and rice is fluffy but still slightly al dente. Set aside, covered, for 10 minutes.
  • Season to taste with salt and pepper. Fluff pilaf with a fork.
  • To serve, spoon rice onto platter or into wide serving bowl and top with remaining lemon slices.

Nutrition information

Serving size: 1/6 recipe. Amount per serving: 150 calories, 3g total fat, (0.5g saturated fat), 27g carbohydrates, 3g protein, 2g dietary fiber, 190mg sodium.

Source: American Institute for Cancer Research

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