Recipe adapted from “chatelaine.com” for Diet Kontrol, Inc.
This side dish makes an excellent pairing to fish or chicken.
For a detailed description and pictures on how to easily peel a pomegranate, click here. If time is of the essence, pomegranate arils are available for purchase in grocery stores. Preparation wise, difficulty level was 6 out of 10 (1- least difficult and 10-most difficult). The nutrition value for this recipe is suitable for residents in long term care.
1 tbsp olive oil
2 tbsp finely grated ginger
1 ½ cups wild and brown rice mix
3 cups chicken broth, reduced sodium
½ tsp ground cinnamon or 1 cinnamon stick
1 large bay leaf
1 cup pistachios
2 green onions
1. Heat oil in a large pot set over medium low. Add ginger. Stir often until fragrant, about 1 minute. Add rice and stir until combined with ginger. Add broth, cinnamon stick and bay leaf. Increase heat to high. Cover and bring to a boil. Then reduce heat and simmer gently, covered, until rice is tender, 35-40 minutes.
2. Meanwhile, thinly slice green onions diagonally. Cut crown end from each pomegranate. With a knife, score skin from end to end in six places. Holding fruit underwater in a large bowl, gently break into sections along lines. Massage to free the seeds. Seeds will sink while membranes will float. Scoop membranes out. Strain seeds and pat dry.
3. Stir pistachios, green onions and pomegranate seeds into cooked rice.
Makes 8 servings, 125ml per serving.
|Per 125 ml (191 g)|
|Amount||% Daily Value|
|Fat||10.0 g||15 %|
|Sodium||226 mg||7.5 %|
|Carbohydrate||38 g||29 %|
|Fibre||4 g||18 %|
|Vitamin A||0 %||Vitamin C||4 %|
|Calcium||3 %||Iron||22 %|
INGREDIENTS: Reduced sodium chicken broth; Pomegranates; Long grain brown rice; Pistachios; Wild rice; Green onions; Olive oil; Fresh ginger; Cinnamon; Bay Leaf