Almond Rice Pilaf

• 3 cups cooked brown rice
• vegetable oil cooking spray
• ¼ cup sliced almonds
• 1 red baking apple cored and sliced
• 1 cup chopped onion
• 1 cup chopped celery
• ½ tsp poultry seasonings
• ½ tsp dried thyme
• black pepper to taste
• ¼ chicken broth 
  

Lightly spray a large nonstick skillet with vegetable oil cooking spray and heat over medium-high heat. Swirl the almond slices around the pan until they are golden. Add the apple, celery, and onion. Cover the pan and sauté until the contents are tender and slightly golden. Add the rice, seasonings, and broth. Place in an oiled casserole dish; cover and bake at 350° for 20-30 minutes. Serve hot.

Makes 6 servings. Serving size: ¾ cup 
 
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Nutritional analysis per serving: 
 

 Calories 160
Calories from Fat 30
Saturated Fat 0g
Total Fat 3g
Cholesterol 0mg
Sodium  60mg
Total Carbohydrate 28g
Dietary Fiber 3g
Protein 4g
 
Exchanges: 2 bread
Source: Communicating Food for Health