Brown Rice & Couscous Pilaf

May 18, 2010

Brown Rice & Couscous Pilaf

Vegetables and whole grains are an essential part of a healthy diet. This Brown Rice & Couscous Pilaf recipe gives you a great way to incorporate these items. The addition of couscous and the crunch of the celery gives the dish a different and more interesting texture than normal rice dishes. Celery contains natural salt which reduces the need to add unnecessary salt.

This recipe is low in calories at only 207 calories per serving and its fat content is largely the healthy monosaturated type. The pilaf contains 81% of your recommended daily intake for Vitamin and over 30% of your daily intake of Manganese and Selenium.

Ingredients

  • 1/2 C Brown Rice
  • 1/2 C Whole-Wheat Couscous
  • 2 TBSP Olive Oil
  • 1/2 an Onion
  • 2 Celery Stalks
  • 2 Large Carrots
  • 3 Cloves of Garlic

Directions

  1. Cook brown rice and whole-wheat couscous separately. Follow the packaging instructions
  2. Allow grains to cool
  3. Chop the onion, carrot and celery finely
  4. Use a garlic press for the cloves of garlic
  5. Add all vegetables to large skillet preheated with olive oil
  6. Sauté vegetables for a few minutes
  7. Add in the cooked rice and couscous and stir well
  8. Enjoy

Tips

  • Some people may be unfamiliar with couscous which is a quick cooking pasta and can be found in most grocery stores in the bulk section or the health foods section.
  • Invest in a Slap Chop or other mini chopper to reduce the time spent chopping vegetables
  • Chop the other half of the onion at the same time and store for use in another recipe
  • You can turn this side dish into a complete meal by adding protein like chicken or turkey or even tofu
  • This recipe makes 4 servings. It stores well in the refrigerator if you have leftovers
  • If you precook the grains and even prepare the vegetables beforehand this can be a very quick, easy and healthy recipe to prepare on days you are in a rush

Nutritional Information Per Serving

Calories 207.7
Total Fat 7.4 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 5.2 g
Cholesterol 0.0 mg
Sodium 36.9 mg
Potassium 197.2 mg
Total Carbohydrate 31.1 g
Dietary Fiber 3.1 g
Sugars 1.3 g
Protein 4.4 g
Vitamin A 81.3 %
Vitamin B-12 0.0 %
Vitamin B-6 10.0 %
Vitamin C 5.9 %
Vitamin D 0.0 %
Vitamin E 5.6 %
Calcium 3.2 %
Copper 5.1 %
Folate 5.5 %
Iron 3.9 %
Magnesium 8.2 %
Manganese 30.4 %
Niacin 8.2 %
Pantothenic Acid 5.0 %
Phosphorus 7.5 %
Riboflavin 3.2 %
Selenium 33.8 %
Thiamin 8.1 %
Zinc 4.0 %
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