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Brown Rice Pilaf with Fennel

Healthycooking's picture
  Olive oil 2 Tablespoon
  Chopped onion 1⁄2 Cup (8 tbs)
  Diced yellow pepper 1⁄2 Cup (8 tbs)
  Chopped fennel 1 Cup (16 tbs) (Including Some Of The "Hair")
  Long grain brown rice 7⁄8 Cup (14 tbs) (1 Cup Less 2 Tablespoons)
  Chicken broth/Part broth, part water 2 Cup (32 tbs)
  Canned italian plum tomatoes 4 Ounce, chopped (1/2 Cup)
  Salt 1⁄4 Teaspoon
  Pepper 1⁄4 Teaspoon

Microwave method: Put the oil, onion, yellow pepper, and fennel in a 2-quart casserole, and microwave for about 3 minutes on high, until sizzling.
Stir the rice into the vegetables until all the grains are coated with oil.
Add the broth, tomatoes, salt, and pepper.
Cover and microwave on high until the liquid boils, 7 to 8 minutes.
Continue cooking on medium for 35 to 45 minutes, until all the liquid is absorbed.
Range-top method: Heat the oil in a large, heavy saucepan; saute the onion, yellow pepper, and fennel until the vegetables are soft-ened and beginning to turn golden.
Stir in the rice to coat all the grains with oil.
Add the broth, tomatoes, salt, and pepper.
Bring to a boil, then reduce the heat to a low simmer, and cook, covered, for 45 minutes, or until all the liquid is absorbed.
Fluff the pilaf before serving.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.1 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 992 Calories from Fat 309

% Daily Value*

Total Fat 35 g54.1%

Saturated Fat 5.1 g25.7%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2028.7 mg84.5%

Total Carbohydrates 151 g50.4%

Dietary Fiber 11.7 g46.7%

Sugars 9.9 g

Protein 19 g37.5%

Vitamin A 20.3% Vitamin C 265.7%

Calcium 13.1% Iron 20.8%

*Based on a 2000 Calorie diet

Brown Rice Pilaf With Fennel Recipe