Brown Rice Pilaf with Asparagus and Mushrooms - 30g Carbs, 3g Fiber
From: www.mayoclinic.
Dietitian's tip:
Pilaf is a Middle Eastern dish that is made by sauteing rice or other
grains in a bit of oil, and then adding seasonings and various vegetables.
This version uses brown rice — rice that has its nutritious bran coating.
Brown rice is naturally higher in most minerals and in vitamin E, compared
with fiber-free white rice.
Serves: 6
1 Tbsp olive oil
1 cup brown rice
3 cups water
1 tsp low-sodium chicken-flavored bouillon granules
1 small onion, chopped
1/2 pound fresh mushrooms, thinly sliced
1/8 tsp ground nutmeg
1/2 lb asparagus tips
2 Tbsp finely grated Swiss cheese
1/2 cup fresh parsley, chopped
In a large saucepan, heat the olive oil over medium heat. Add the rice
and saute until it begins to "toast." Grains will begin to turn golden
brown. Slowly, add the water, bouillon granules, onion, mushrooms and
nutmeg. Bring mixture to a boil, reduce heat, cover and simmer for
30 minutes. Add water as needed to keep the mixture from drying out.
Cut asparagus into 1-inch pieces, discarding the woody stems. Stir
asparagus into the rice mixture, cover and cook another 5 minutes.
Stir in the grated cheese and garnish generously with parsley. Serve immediately.
Serves: 6
Nutrition per Serving:
230 Calories, 7g Total Fat, 2g Saturated Fat, 4g Monounsaturated Fat,
10mg Cholesterol, 12g Protein, 550mg Sodium, 30g Carbs, 3g Fiber,
600mg Potassium, 126mg Calcium
Mayo Clinic Healthy Weight Pyramid Servings:
2 Vegetables, 1 Carbohydrates, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
1 Starches, 2 Non-starchy vegetables, 1 Meat and meat substitutes
Dash Eating Plan Servings:
1 Grains and grain products, 2 Vegetables, 1 Dairy foods (low-fat or fat-free)
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