Fig and almond brown rice

Ingredients

• 1 tbsp (15 mL) canola oil
• 1 leek, white and light green part only, thinly sliced
• 2 cloves garlic, minced
• 1 cup (250 mL) brown rice
• 1 red bell pepper, chopped
• 2 cups (500 mL) sodium reduced vegetable or chicken broth
• 1/2 cup (125 mL) chopped dried figs, unsweetened 
• 1/4 cup (50 mL) sliced almonds, toasted 
• 1/4 cup (50 mL) shredded Asiago or Manchego cheese (optional)
• 2 tbsp (25 mL) chopped fresh parsley

Directions

1. In a wide saucepan, heat oil over medium heat; cook leek and garlic, stirring for about 3 minutes or until softened.  Add rice and cook for 1 minute. Add pepper; broth and figs; stir. Bring to a simmer. 
2. Reduce heat to low; cover and cook for about 30 - 45 minutes or until broth is absorbed and rice is tender. Spoon into a serving dish and sprinkle with almonds, asiago, if using and parsley to serve

Tip: Substitute pitted dates for the figs in the recipe.  

Tip: Using a wider saucepan can reduce the amount of cooking time compared to a deep pot.  

Tip: Different brown rice varieties or brands may have different cooking times - serve when rice is tender. 

Nutritional info per serving (1 of 6)*

• Calories 220
• Protein 5 g
• Total fat 6 g
  • Saturated fat 1 g
  • Cholesterol 0  mg
• Carbohydrates 38 g
  • Fibre 3 g
  • Sugars 8 g
  • Added sugars 0 g
• Sodium 200 mg
• Potassium 300 mg
  
  *Without cheese