Simple Brown Rice Pilaf

1. Mix chicken stock and next 5 ingredients in saucepan and bring to a boil.

2. Add rice, return mixture to boil, then reduce heat and simmer for 5 minutes (for instant rice-- follow package recommended cooking times for other brown rice varieties).

3. Remove from heat and let stand 5 minutes.

4. Fluff with fork.

5. Season with salt and pepper to taste.

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Nutrient	Quantity
Total fats	16.3717 g
Protein	23.9955 g
Carbohydrates	162.6942 g
Energy	891.94 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1511 g
Water	310.9411 g
Aspartic acid	1.6618 g
Calcium, Ca	142.05 mg
Lutein + zeaxanthin	613.66 g
Fiber, total dietary	9.856 g
Fatty acids, total saturated 22:0	0.0014 g
Carotene, beta	1704.7 g
Niacin	17.0091 mg
Vitamin A, RAE	144.9 g
Fatty acids, total trans-polyenoic	0.0018 g
Arginine	1.5891 g
Riboflavin	0.4831 mg
Tocopherol, beta	0.074 mg
Fatty acids, total polyunsaturated 15:0	0.0051 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0741 g
Fatty acids, total saturated 20:1	0.04 g
Glutamic acid	3.6856 g
Sodium, Na	375.76 mg
Fatty acids, total saturated 16:1 undifferentiated	0.244 g
Total lipid (fat)	16.3717 g
Manganese, Mn	5.7227 mg
Fructose	1.5052 g
Proline	0.8272 g
Fatty acids, total saturated 16:0	2.1377 g
Fatty acids, total saturated 8:0	0.0037 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.8195 g
Sucrose	1.3346 g
Choline, total	68.299 mg
Sugars, total	9.6896 g
Serine	0.9249 g
Fatty acids, total saturated 10:0	0.04 g
Fatty acids, total saturated 18:0	0.5497 g
Vitamin B-6	1.2306 mg
Selenium, Se	37.946 g
Ash	5.0766 g
Tocotrienol, delta	0.111 mg
Fatty acids, total saturated 18:1 undifferentiated	5.7846 g
Pantothenic acid	2.2592 mg
Phenylalanine	0.917 g
Copper, Cu	0.9828 mg
Thiamin	1.3295 mg
Retinol	2.4 g
Methionine	0.4254 g
Iron, Fe	3.7576 mg
Carbohydrate, by difference	162.6942 g
Phosphorus, P	790.44 mg
Folate, total	98.94 g
Tocopherol, gamma	0.3515 mg
Alanine	1.0127 g
Cholesterol	7.2 mg
Valine	1.0303 g
Fatty acids, total saturated 18:2 undifferentiated	5.4244 g
Glycine	0.931 g
Glucose (dextrose)	1.1644 g
Fatty acids, total saturated 14:0	0.073 g
Zinc, Zn	5.2438 mg
Isoleucine	0.7588 g
Fatty acids, total saturated 12:0	0.0114 g
Fatty acids, total polyunsaturated	5.579 g
Fatty acids, total saturated 14:1	0.0014 g
Tocotrienol, gamma	2.479 mg
Leucine	1.4449 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0018 g
Tocotrienol, alpha	0.814 mg
Vitamin A, IU	2858.42 IU
Folate, DFE	98.94 g
Tryptophan	0.2538 g
Vitamin C, total ascorbic acid	14.68 mg
Fatty acids, total polyunsaturated 16:1 c	0.0088 g
Fatty acids, total polyunsaturated 18:1 c	1.9349 g
Fatty acids, total saturated 20:0	0.0292 g
Tocotrienol, beta	0.1665 mg
Starch	134.1435 g
Tyrosine	0.6767 g
Vitamin K (phylloquinone)	112.804 g
Fatty acids, total saturated	2.9405 g
Histidine	0.463 g
Fatty acids, total monounsaturated	6.0848 g
Threonine	0.6647 g
Folate, food	98.94 g
Fatty acids, total polyunsaturated 17:0	0.0007 g
Fatty acids, total polyunsaturated 24:0	0.0328 g
Vitamin E (alpha-tocopherol)	1.3425 mg
Fatty acids, total trans	0.0018 g
Magnesium, Mg	255.31 mg
Lysine	0.6759 g
Potassium, K	982.62 mg
Cystine	0.2416 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	1 tablespoon	85.5	3.9285	7.2
Garlic	1 clove	4.47	0.9918	0.015
Brown rice	1 cup	678.95	141.0625	5.92
Green Onion	1	19.17	4.0754	0.3337
salt pepper	0	0	0	0
chicken stock	1 cup	86.4	8.472	2.88
garlic salt	1 teaspoon	0	0	0
onion flake	1 tablespoon	17.45	4.164	0.023