Toasted Pecan Rice

from Chatelaine Wonder Foods
Monda Rosenberg
Chocolate and walnuts are among the nutrition "wonder foods" in the latest collection of recipes from Chatelaine's effervescent food editor. Colour photos. 176 pages. $28.95.

Pecans, a source of zinc, which helps boost the immune system, join three of our favourite herbs in this side dish. For a vegetarian entrée, use vegetable broth in place of chicken broth.

4 thin or thick leeks or 1 large onion 4
4 carrots 4
1/4 to 1/2 cup toasted pecan halves 50 to 125 mL
1 tbsp butter 15 mL
3 minced garlic cloves 3
3 cups chicken broth or boullion 750 mL
1/2 tsp salt 2 mL
1 1/2 cups long-grain rice, preferably converted 375 mL
1 stem fresh thyme or 1 tsp (5 mL) dried leaf thyme 1
4 large basil leaves or 1/2 tsp (2 mL) dried basil 4
3/4 cup snipped chives or 4 green onions, thinly sliced 175 mL

1. Peel and slice away tough dark leaves from leek and discard. Slice in half lengthwise. Fan layers under cold running water to wash away sand. Then thinly slice. Chop or grate carrots. Coarsely chop pecans, but leave a few whole. If using peanuts, leave whole.

2. Heat butter in a large saucepan over medium heat. Add leeks, carrots and garlic. Stir often until fragrant, about 5 minutes. Add broth and salt. Bring to a boil. Stir in rice. Submerge stem of fresh thyme in liquid or sprinkle in dried thyme. If not using fresh basil, add dried basil. Cover, reduce heat to low and simmer until rice is done as you like, from 20 to 25 minutes.

3. Stack fresh basil leaves and slice into shreds. When rice is done, remove and discard thyme stem. Stir in basil, chives and nuts. Great with roast turkey or pork. Rice will keep well, covered in the refrigerator, for at least 2 days.

Make ahead: Place cooked hot rice in a cassarole dish and cover. Wrap with a towel if serving within an hour. Warm rice, if needed, in a covered cassarole dish in a 350° F (180° C) oven, stirring every 10 minutes, until hot. Or warm in a microwave on medium power, covered and stirring every 5 minutes.

Makes: 7 cups (1.75 L), about 6 servings.

Preparation time: 20 minutes / Cooking time: 25 minutes.

Nutrients per cup (250 mL): 7.7 g protein, 6.6 g total fat (1.8 g saturated, 5 mg cholesterol), 49.3 g carbohydrates, 1.9 mg iron, 83 mg calcium, 644 mg sodium, 4.2 g fibre, 286 calories.

Excellent source of vitamin A.

Good source of vitamin B6 and folic acid.

High amount of dietary fibre.

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