CHEF JEFF — ONE BYTE AT A TIME: Spiced Celery Pilaf

This tasty side dish would go well with pork.

Spiced Celery Pilaf

1 tablespoon canola oil

2 tablespoons diced/chopped frozen onion

2 cups sliced celery

½ cup long-grain, white rice

1½ cups fat-free, low-salt canned chicken broth

1/8 teaspoon cinnamon

Salt and freshly ground black pepper

2 tablespoons freshly chopped parsley (optional)

Heat oil in nonstick skillet over medium-high heat. Add onion, celery. Saute 3 minutes. Add rice. Saute 1 minute. Add broth, cinnamon. Bring to boil, lower heat to medium, cover, and simmer gently 20 minutes. Remove cover and add salt, pepper to taste. Sprinkle parsley on top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 265 calories, 25 percent of calories from fat, 7.3 grams fat (0.6 grams saturated, 4.4 grams monounsaturated), no cholesterol, 6.7 grams protein, 43.4 grams carbohydrates, 3 grams fiber, 536 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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