Rice Pilaf with Toasted Flaxseed

Yields 4 servings

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

Request an Appointment

Success Stories

I “developed” allergies the first year I went to college. Before the change in environment, I never noticed allergies or they never impacted my quality of life. Upon moving to La Crosse, I noticed for the first time that I didn’t feel well in the late summer and early fall. I wasn’t sure what it…
Read the rest of this story...