What's Cookin'? Tuesday - Brown Rice Pilaf

The CalSERVES Nutrition Program brings you What's Cookin'? Tuesdays! The theme for February is dried fruit.
 
Reasons to Eat Dried Fruits

One serving of most dried fruits provides:

• A source of dietary fiber (e.g., dates, dried figs, dried plums, raisins).
• Potassium, which the body needs to maintain muscle contractions and a healthy nervous system (e.g., dried plums, raisins).
• Iron, an essential mineral for maintaining the delivery of oxygen throughout the body (e.g., dried figs, raisins).
• A source of calcium, Vitamin A, Vitamin C, B-complex vitamins and magnesium (e.g., dates, dried figs, dried plums, raisins).

Dried Fruit History

• Athenians, including Plato, referred to themselves as “philosykos,” which translates to “friend of the fig.”
• After his failed gold mining venture, Frenchman Louis Pellier introduced Californians to dried plums at his Santa Clara Valley nursery in 1856.
• Raisins are noted in ancient writings as far back as 1490 B.C.E., but it wasn’t until 1876 when Scottish immigrant William Thompson developed a seedless grape variety in the San Joaquin Valley that the raisin industry was launched.
• Early USDA explorer Bernard Johnson became the “father of the California date industry” when he established a research station near the desert town of Mecca in the late 1880s.

For historical timelines, visit: www.harvestofthemonth.com

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit
Serving Size: 1/8 of recipe
Yield: 8 servings

Ingredients:
as needed canola cooking spray
1 medium onion, chopped
1 medium stalk celery, ends trimmed and chopped
2 cups brown rice, uncooked
2 1/2 cups water
2 cups fat-free vegetable broth, reduced sodium
1/4 cup dark raisins
1/4 cup dried apricots, chopped
4 cup chopped walnuts (optional)
1 teaspoon dried sage
2 Tablespoons fresh sage, chopped
salt, to taste
pepper, to taste


Instructions:

1. Spray the large skillet with canola cooking spray. Heat skillet over medium heat.
2. Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.
3. Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
4. Stir in walnuts if desired, sage, salt and pepper.
5. Transfer to serving dish. Garnish with fresh sage and serve immediately.

Cost:
Per Recipe: $ 3.03
Per Serving: $ 0.38

Calories 220, fat 1.5g, sodium 130mg, sugar 3g, protein 5g