RECIPE: Whole-Grain Rice Pilaf

Substitute your traditional white rice for this tasty, nutritious dish.
brown rice acts as an antioxidant

Give your pilaf a nuttier flavor by using brown and wild rice. Fresh thyme brightens this dish, while cranberries and pecans add texture.


  • 1 1⁄2 cups long-grain brown rice
  • 1 cup wild rice
  • 1⁄3 cup olive oil
  • 1⁄3 cup sherry-wine vinegar
  • 2 tbsp chopped fresh thyme
  • 1 clove minced garlic
  • 1⁄2 cup cranberries
  • 1⁄2 cup pecans


Cook 1 1⁄2 cups long-grain brown rice and 1 cup wild rice separately, as directed. In a serving bowl, whisk together 1⁄3 cup olive oil, 1⁄3 cup sherry-wine vinegar, 2 tbsp chopped fresh thyme, and 1 clove minced garlic. Season with salt and freshly ground black pepper. Add rice and toss to coat. Mix in 1⁄2 cup cranberries and 1⁄2 cup pecans; serve.

Recipe by Rachel Begun, RD, former spokesperson for the Academy of Nutrition and Dietetics

Nutrition Information

  • Serving Size: 6
  • Calories: 460
  • Carbohydrate Content: 66 g
  • Fat Content: 20 g
  • Fiber Content: 5 g
  • Protein Content: 8 g
  • Saturated Fat Content: 3 g