Cancer Institute A national cancer institute
designated cancer center

Asian Pilaf

Serves:  4
Serving Size:  235 calories, 4 g fat


1 medium red bell pepper, seeded & coarsely chopped  1 Tbsp reduced sodium soy sauce
1 clove garlic, minced   1 cup cooked sliced carrots
1 tsp fresh chopped peeled ginger     1/4 cup chopped green onion
1 cup brown rice    1/4 cup chopped fresh cilantro
2 cups reduced fat/sodium chicken broth    1 cup fresh snow peas, trimmed
1/8 tsp crushed red pepper flakes  

Cooking Instructions:

  1. Spray medium saucepan with vegetable cooking spray.
  2. Heat pan over medium heat. Add red pepper, garlic and ginger.
  3. Saute for 5 minutes. Stir in rice. Saute for 5 minutes more.
  4. Add broth; cover and simmer until rice is tender and liquid is absorbed, about 40 minutes.
  5. Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper flakes.
  6. Cook for about 5 minutes longer. Serve immediately.

Brown rice provides extra fiber and nutrients. Use instant brown rice if time is of the essence. Reduce the cooking time accordingly.

Recipe from: Moving Towards a Plant-Based Diet, American Institute for Cancer Research

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