Diabetes Forecast

Curried Brown Rice Pilaf With Walnuts

Per Serving

Curried Brown Rice Pilaf With Walnuts

Makes: 8
Serving Size: 1/2 cup
Calories 200
Fat 6 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 34 g
Fiber 3 g
Sugars 5 g
Cholesterol 0 mg
Sodium 150 mg (without added salt)
Protein 5 g
Choices: Starch 2, Fat 1
  • Makes: 8
  • Serving Size: 1/2 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 1 hour (including toasting walnuts)


1/3 cup walnuts
2 tsp. olive oil
2 garlic cloves, minced
1/2 med. diced red pepper
1 cup diced onion
1 tsp. curry powder
1/4 tsp. ground cumin
1 1/2 cups rinsed long-grain brown rice
2 1/4 cups boiling reduced-sodium, low-fat chicken broth
Salt and pepper to taste
1/4 cup diced dried apricots
1/4 cup minced parsley


  1. In a large skillet over medium heat, toast the walnuts for about 4 to 5 minutes until lightly browned. Remove from the skillet and set aside.
  2. Heat the oil in the same skillet over medium-high heat. Add the garlic, red pepper, and onion and sauté for about 3 to 4 minutes. Add in the curry and cumin and sauté for 1 minute. Add in the brown rice and sauté for 1 minute.
  3. Add in the broth, salt, and pepper and bring to a boil. Cover and reduce the heat to low and simmer for 40 to 45 minutes or until rice is tender. Add in the reserved walnuts, apricots, and parsley.

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