Broccoli with Pine Nuts & Rice
|Pine nuts/Slivered almonds||3 Tablespoon|
|Olive oil/Salad oil||2 Teaspoon|
|Long grain brown rice||1⁄3 Cup (5.33 tbs)|
|Golden raisins||1⁄4 Cup (4 tbs)|
|Chili powder||1⁄2 Teaspoon|
|Chicken broth||1 1⁄2 Cup (24 tbs)|
Toast pine nuts in a medium-size frying pan over medium heat until golden (about 4 minutes), stirring often.
Pour out of pan and set aside.
Increase heat to medium-high.
To pan, add oil, rice, raisins, and chili powder.
Cook, stirring, until rice is opaque (about 2 minutes).
Add broth, stir well, and bring to a boil; then reduce heat, cover, and simmer until rice is barely tender to bite (about 25 minutes).
Meanwhile, cut flowerets off broccoli and set aside.
Cut off and discard tough ends of stalks; thinly slice tender sections of stalks.
After rice has cooked for 25 minutes, lay broccoli flowerets and sliced stalks atop rice.
Cover and continue to cook until broccoli is just tender to bite (about 10 more minutes).
Gently stir broccoli into rice; sprinkle with pine nuts.
Serving size: Complete recipe
Calories 845 Calories from Fat 373
% Daily Value*
Total Fat 44 g67.7%
Saturated Fat 4.2 g20.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1015.3 mg42.3%
Total Carbohydrates 104 g34.8%
Dietary Fiber 12.2 g48.9%
Sugars 32.2 g
Protein 21 g41.5%
Vitamin A 43.3% Vitamin C 342.6%
Calcium 15.7% Iron 34.4%
*Based on a 2000 Calorie diet