Dinner
Fig and Almond Brown Rice
This versatile side dish pairs well with favourite holiday mains – poultry, beef, pork, lamb, fish, or tofu. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
Updated
Ingredients
- 1 Tbsp canola oil (15 mL)
- 1 leek, white and light green part only, thinly sliced
- 2 cloves garlic, minced
- 1 cup brown rice (250 mL)
- 1 red bell pepper, chopped
- 2 cups sodium reduced vegetable or chicken broth (500 mL)
- 1/2 cup chopped dried figs, unsweetened (125 mL)
- 1/4 cup sliced almonds, toasted (60 mL)
- 1/4 cup shredded Asiago or Manchego cheese (optional) (60 mL)
- 2 Tbsp chopped fresh parsley (30 mL)
Directions
- In a wide saucepan, heat oil over medium heat; cook leek and garlic, stirring for about 3 minutes or until softened. Add rice and cook for 1 minute. Add pepper; broth and figs; stir. Bring to a simmer.
- Reduce heat to low; cover and cook for about 30 – 45 minutes or until broth is absorbed and rice is tender. Spoon into a serving dish and sprinkle with almonds, asiago, if using and parsley to serve.
- Substitute pitted dates for the figs in the recipe.
- Using a wider saucepan can reduce the amount of cooking time compared to a deep pot.
- Different brown rice varieties or brands may have different cooking times – serve when rice is tender.
Tips:
Nutritional Analysis
| Calories | 220 |
|---|---|
| Total Fat | 6 g |
| Saturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
| Carbohydrates | 38 g |
| Fiber | 3 g |
| Sugar | 8 g |
| Protein | 5 g |
| Potassium | 300 mg |
