RECIPE DOCTOR
Add fiber, cut fat with this version of a pilaf

By Elaine Magee
Knight Ridder News Service

Q. I have a mock recipe of almond rice pilaf from Applebee's restaurant and want to know if there is a way to make it more heart-friendly (my husband and I are both trying to make changes).

A. We know we should switch to whole grains whenever possible because they give us more fiber, phytochemicals and other vitamins and minerals than refined grains.

But while some of us have no problems switching to brown rice and whole-grain breads, others are going to find this difficult.

Still, the first thing we are going to do is switch to brown rice. You can use half brown and half basmati rice if you prefer.

The mock recipe also called for 2 tablespoons of butter to saute the rice for 4 servings. I switched to canola oil and cut it down to 1 tablespoon. It also called for 1/2 tablespoon of butter to brown the slivered almonds in. Instead, use canola cooking spray (and also sauteed the onion and celery in it) and add 1/4 cup of almonds instead of 1/3 cup (1 tablespoon per serving seemed like plenty). Use lower-sodium chicken broth and cut out added salt with this recipe as well.

Light Almond Rice Pilaf

• 1 tablespoon canola oil
• 1 cup uncooked brown converted rice (Success Brown Rice can be used)
• 2 1/4 cups lower-sodium chicken broth
• canola cooking spray
• 1/4 cup sliced or slivered almonds
• 1/4 cup diced onion
• 1 celery stalk, diced (about 1/3 cup)
• 1 teaspoon dried parsley (or 1 tablespoon finely chopped fresh parsley)

Add 1 tablespoon canola oil to medium nonstick saucepan over medium heat.

Add 1 cup of the uncooked brown rice and saute until some of the rice turns light brown (about 3-5 minutes). As rice is browning, microwave the chicken broth on high in 8-cup glass measure (or similar container) until broth begins to bubble (about 3-5 minutes).

When rice has browned nicely, quickly add the hot broth to the saucepan with the rice. Cover the pan and reduce heat to low. Simmer rice for 20 minutes.

As rice cooks, add canola cooking spray to a nonstick skillet over medium heat. Add almonds, onion and celery and saute until almonds are golden brown (about 3 minutes); set aside.

When rice has cooked 20 minutes, remove it from the heat and stir in the almond-celery-onion mixture. Cover the saucepan and let sit for 5 minutes (or until the remaining liquid is absorbed and flavors have had time to blend.

Makes 4 servings.

Per serving: 210 calories, 7 g protein, 28 g carbohydrate, 7 g fat (.8 g saturated fat, 4.5 g monounsaturated fat, 1.7 g polyunsaturated fat), 2 mg cholesterol, 3 g fiber, 446 mg sodium. Calories from fat: 30 percent. Omega-3 fatty acids, 0.5 g. Omega-6 fatty acids, 1.7 g. Weight Watchers points, 4

Original recipe had 341 calories, 20 g fat, 5.5 g saturated fat, and 19 mg cholesterol per serving.