Recipe: New American Pilaf

New American Pilaf
Source: The American Institute for Cancer Research

The American Institute of Cancer Research recommends an approach called "The New American Plate" that helps people rethink their eating habits, so they can reduce their risk of chronic diseases like cancer, and help maintain a healthy weight. They advise that vegetables, fruits, whole grains and beans should cover two-thirds (or more) of your plate. Animal meats should cover one-third (or less).

An easy way to change over to "The New American Plate" is with a one-pot meal. This redesigned pilaf, for example, is a tasty, fast one-dish meal with the ideal proportions.

1/2 tsp. ground ginger
1/2 tsp. ground orange zest
4 Tbsp. plus 1 tsp. canola oil, divided
8 oz. skinless, boned chicken breasts, diced
2 large shallots, finely diced
1 cup "wild pecan" rice (or brown rice)
1 cup wild rice
2 1/2-3 cups reduced-sodium, non-fat chicken broth, divided
1/4 cup finely diced onion
1 cup unsweetened red grape juice
1/2 cup dried cherries or cranberries
1/2 cup chopped walnuts
1/2 cup diced red bell pepper
1/2 cup diced carrots
Salt and freshly ground black pepper, to taste
Mix ginger and zest with 1 tsp. oil. Rub mixture into chicken. Let stand 30 minutes.

In a medium skillet, heat 1 tablespoon oil over medium heat. Add shallots and gently cook until translucent. Add pecan rice (or brown rice) and stir until grains are translucent and shiny. Add water as called for in package instructions. Cook until rice is not quite tender and liquid is nearly completely absorbed. Remove from heat.

Meanwhile, repeat above process with 1 tablespoon oil, onion, wild rice and broth.

While both rices are cooking, heat grape juice in a small saucepan until warm. Remove from heat and add cherries or cranberries. Let stand about 20 minutes or until fruit is plump. Drain fruit, place in medium bowl and set aside, reserving juice for another use.

Toast nuts in a skillet over medium heat, stirring constantly, to bring out their flavor. Remove from the pan promptly and set aside.

Heat 1 tablespoon oil in a skillet. Add chicken and saut , stirring constantly, until lightly browned. Transfer chicken to a bowl. Heat 1 tablespoon oil in the same skillet until hot. Add bell pepper and saut until tender-crisp. Transfer pepper to bowl of chicken. Place carrots in skillet with enough broth to barely cover them. Cover and simmer gently until tender, about 10 minutes. Drain carrots, reserving liquid.

When both rices are almost but not completely tender, combine them in a large saucepan. Add and mix in fruit, chicken, bell peppers and carrots. Cook over low heat until rice is completely tender, adding some of the broth used to cook carrots, if necessary.

Stir to fluff grains. Turn pilaf into serving dish. Sprinkle top with toasted nuts.

Makes 8 servings

Per serving: 363 calories, 13 g. total fat (1 g. saturated fat), 47 g. carbohydrate, 15 g. protein, 4 g. dietary fiber, 208 mg. sodium.