Recipe: Stove-Top Dressing or Pilaf

Stove-Top Dressing or Pilaf
From the American Institute for Cancer Research

2 Tbsp. canola oil
3 medium peeled carrots, cut into 1/2-inch dice
2 medium fennel bulbs (cored, with leaves removed), cut in 1/4-inch dice
1 trimmed celery stalk, cut into 1/4-inch dice
1/2 green bell pepper, seeded and diced
1 medium onion, diced
3 cups long-grain brown rice
1 can (14.5 oz.) fat-free, reduced-sodium chicken broth
3/4 cup dried cranberries
1 tsp. dried thyme
Salt and freshly ground black pepper, to taste

In large Dutch oven or other oven-proof pot that holds 16 cups, heat oil over medium heat until hot. Add carrots, fennel, celery and onion and cook, stirring frequently, about 20 minutes or until vegetables are tender. Adjust heat if necessary to prevent burning.

Stir in rice, chicken broth, cranberries, thyme, salt and pepper. Add 4 1/4 cups water. Cover and heat to boiling.

Reduce heat to low and cook so that liquid barely simmers. (Dressing can also be baked in a preheated oven at 325 degrees.) Cook until rice is tender, about 1 hour 15 minutes. Stir bottom of pot occasionally and check that liquid is barely simmering, adjusting heat if necessary.

Makes 11 cups or 22 servings.

Per serving: 133 calories, 2 g. total fat (less than 1 g. saturated fat), 26 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 72 mg. sodium.