Rice Pilaf with Toasted Flaxseed

Ingredients

• 1/4 cup flaxseed
• 2 tsp. olive oil
• 1 cup onion, diced
• 1 cup uncooked basmati rice
• 16 oz. low-sodium chicken broth
• 1/4 cup fresh parsley, chopped
• 2 tsp. lemon rind, grated
• 1 Tbsp. lemon juice, fresh
• 1/2 tsp. salt
• 1/4 tsp. black pepper

Instructions

1. Put the flaxseed in a small non-stick skillet cooking on low heat for 5 minutes, stirring constantly. Next put the flaxseed in a blender, and process until chopped. Set aside.
2. In a large saucepan over medium-high heat, add the oil. Next add the onion and cook for 3 minutes or until tender. Add the rice, cook 1 minute while stirring. Add the broth and bring to a boil, reduce heat to simmer, cover and cook for 20 minutes or until water is absorbed. Remove from heat and fluff the rice with a fork. Add the remaining ingredients including flax seed and serve.

Nutrition per serving: 270 calories, 46 g carbohydrates, 7 g fat, 4 g fiber, 7 g protein, 330 mg sodium, 1 g sugar.

Recipe from: myrecipes.com