Brown rice pilaf with asparagus and mushrooms

Dietician'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 contains more natural minerals and vitamin E, compared with fiber-free 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
  • 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

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 180
Total carbohydrate: 28 g
Cholesterol: 4 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 1 g
Serving size: About 2/3 cup
Sodium: 25 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1.5
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1.5

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1.5
Fats: 1
Vegetables: 1

Last Updated Apr 18, 2014


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