Brown rice pilaf with asparagus and mushrooms

Dietician's Tip

Pilaf is traditionally made by sauteing white rice. This version uses brown rice, which is higher in minerals and fiber than white rice.

Ingredients

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

Directions

In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins 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.

Add the asparagus tips, cover and cook another 5 minutes. Stir in the grated cheese. Garnish with parsley. Serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 172
Total carbohydrate: 29 g
Cholesterol: 2 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1 1/4 cups
Sodium: 139 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 2

Last Updated May 28, 2020


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