Confetti Rice Pilaf with Toasted Flaxseed

developed by Patsy Jamieson, former food editor of Eating Well magazine
offered by Katherine K. Kriken

serves 6

1/4 cup flaxseed, toasted and chopped in a blender
2 teaspoons olive oil
1 cup chopped onion
1 cup uncooked basmati or long-grain rice
2 cups chicken broth
1/4 cup chopped fresh parsley
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper

Heat oil in saucepan over medium heat until hot. Add onion and cook over medium heat 3 minutes or until translucent. Add rice. Cook 3 to 4 minutes, stirring constantly. Stir in broth and bring to boil. Reduce heat and simmer partially covered for 20 minutes, or until rice is tender. Remove from heat; fluffwithafork. Stir in flaxseed and remaining ingredients. Serve immediately.

Flaxseed keeps best when stored in the refrigerator.

To release the health benefits of flaxseed, its hard outer coating must be broken down. So toast the seeds and chop them in a blender before adding to this pilaf.