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Recipe: Brown rice pilaf with asparagus and mushrooms

Recipe: Brown rice pilaf with asparagus and mushrooms

Pilaf is a Middle Eastern dish that is made by sauteing rice in a bit of oil, and then adding seasonings and vegetables.

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 contains more natural minerals and vitamin E, compared with fiber-free white rice.


Directions

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.


Ingredients
  • 1 tablespoon olive oil
  • 1 cup brown rice
  • 3 cups water
  • 1 teaspoon low-sodium chicken-flavored bouillon granules
  • 1 small onion, chopped
  • 1/2 pound fresh mushrooms, thinly sliced
  • 1/8 teaspoon ground nutmeg
  • 1/2 pound asparagus tips
  • 2 tablespoons finely grated Swiss cheese
  • 1/2 cup fresh parsley, chopped

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains1.5 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1.5 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories180 
Carbohydrate28 g 
Cholesterol4 mg 
Fiber2 g 
Monounsaturatedfat2 g 
Potassium 
Protein6 g 
Saturatedfat1 g 
ServingsizeAbout 2/3 cup 
Sodium25 mg 
TotalFat5 g 

2014-04-18

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