Saturated Fat: 1g
Trans Fat: 0g
A whole-grain breakfast gets your day started with plenty of fiber and protein, especially if you add fruit or vegetables to it. For even more fiber, you can make this recipe with quinoa or steel-cut oats instead of the rice. If you make double (or triple) batches, you can reheat servings all week.
1 tablespoon olive oil
1 1/3 cups long- or short-grain brown rice
1/2 teaspoon salt
1/4 teaspoon each cinnamon, nutmeg, and ground ginger
2 tablespoons maple syrup
3 cups chopped fruit, like mangoes or apples and pears, skin on
1/2 cup chopped fresh mint for garnish (optional)
1. Put the oil in a large, deep skillet or medium saucepan over medium heat. When it’s hot, add the rice. Cook, stirring, until the grains appear glossy, are coated with oil, and start to color, three to five minutes.
2. Add a pinch of salt and the spices and cook, stirring, until fragrant, about one minute. Add 1 3/4 cups water, the syrup, and half of the fruit, stir once or twice, and bring to a boil. Lower the heat so the mixture bubbles gently and cover the pan.
3. Cook until most of the liquid is absorbed and the rice is just tender, 20 to 40 minutes, depending on the rice. Uncover, stir in the remaining fruit and half the mint, if you’re using it. Replace the lid and remove from the heat. Let the pilaf rest for at least five or up to 20 minutes. Taste and adjust the seasoning. Fluff the mixture with a fork and serve, topped with the remaining mint.
MAKES: 4 servings
TIME: 45 to 60 minutes