Since wild rice is expensive, we’ve used only a modest amount in this pilaf, but you could use half brown rice and half wild rice. And if you can't find carrot juicewhich gives the pilaf a rich golden color, lots of beta carotene, and just a hint of sweetnessuse tomato-vegetable juice instead.
2 teaspoons olive oil
1 cup chopped onions
2 teaspoons minced garlic
3/4 cup brown rice
1/4 cup wild rice
1 1/2 cups chicken broth
1 cup carrot juice
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup chopped walnuts
1 In a large nonstick saucepan, heat the oil over low heat. Add the onions and garlic, and cook, stirring occasionally, until the onion is tender, about 7 minutes.
2 Add the brown rice and wild rice, and stir to coat. Add the broth, carrot juice, salt, and pepper, and bring to a boil. Reduce to a simmer, cover, and cook, stirring occasionally, until the rice is tender, about 45 minutes. Stir in the walnuts and serve. Makes 6 servings
per serving: calories 182, total fat 5.2g, saturated fat 0.8g, cholesterol 0mg, dietary fiber 2g, carbohydrate 30g, protein 5g, sodium 459mg
good source of: beta carotene, vitamin B6
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.