Brown Rice and Walnuts

  • Serves: 4; 1/2 cup per serving


The nutty flavor of the brown rice combined with the skillet-toasted walnuts gives this side dish a warmth and earthiness that’s particularly complementary to autumn and winter entrées.


1/2 cup uncooked brown rice
2 tablespoons walnut pieces
1/2 cup finely chopped red bell peppers
1/4 cup frozen green peas, thawed
1/4 teaspoon salt

Cooking Instructions

Cook the rice using the package directions, omitting the salt and margarine.

Meanwhile, heat a small skillet over medium-high heat. Dry-roast the walnuts for 4 minutes, or until beginning to lightly brown, stirring constantly. Transfer the walnuts to a sheet of aluminum foil or a plate to prevent overcooking.

When the rice is tender, stir in the walnuts and the remaining ingredients.

Brown Rice and Pine Nuts
Substitute dry-roasted pine nuts for walnuts and shopped dates for peas.

Cook's Tip

Brown Rice and Pine Nuts
Nutrition Analysis (per serving)
Calories    140   
Total Fat    2.5    g
Saturated Fat    0.5    g
Trans Fat     0.0    g
Polyunsaturated Fat    1.0    g
Monounsaturated Fat     1.0    g
Cholesterol    0    mg
Sodium    148    mg
Carbohydrates    28    g
Fiber    2    g
Sugars    8    g
Protein    3    g
Dietary Exchanges: 1 1/2 starch, 1/2 fruit

Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
3 g
Saturated Fat
.5 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
.5 g
158 mg
21 g
2 g
2 g
3 g

Dietary Exchanges

1 1/2 starch, 1/2 fat

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.