Adding extra vegetables to your favorite side dishes is a great way to increase nutrients and decrease calories. Make a traditional rice pilaf more nutritious by using whole-grain rice, broccoli, peas, and carrots.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 50 minutes

Ingredients

• 2 ¾ cup water
• 1 cup dry long-grain brown rice
• 1 cup shredded carrot
• 1 cup finely chopped fresh broccoli
• ½ cup fresh or frozen peas
• 1 tbsp chopped fresh chives
• ¼ tsp garlic powder
• ¼ tsp fine ground sea salt
• ¼ tsp ground black pepper

Directions

1. In a large saucepan, bring 1 ¾ cups of the water to a boil. Add the rice. Reduce the heat to medium, cover, and simmer for 45 to 50 minutes, until the rice is tender and all water has been absorbed.

2. Bring the remaining cup of water to a boil in a large saucepan over high heat. Add the broccoli and carrots and cook for two minutes. Add the peas and cook for one more minute. Remove from the heat and strain the vegetables in a colander.

3. Add the vegetables to the rice. Sprinkle in the chives, garlic powder, sea salt, and black pepper. Stir to combine all ingredients and serve.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.