Recipes
Basmati and Wild Rice Pilaf
Makes about 6 cups
Basmati and wild rice give great flavor and texture to this low-fat
pilaf. The nuts can be left out to reduce the fat even further if
desired.
1/2 cup wild rice, rinsed
2-1/2 cups vegetable broth
1/2 cup brown basmati rice, rinsed
1/3 cup chopped pecans (optional)
1 onion, finely chopped
2 garlic cloves, minced
2 cups thinly sliced mushrooms
2 stalks celery, thinly sliced
1/3 cup finely chopped parsley
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/4 teaspoon black pepper
1/4 teaspoons salt
Combine wild rice and vegetable broth in a saucepan. Cover and
simmer 20 minutes.
Add basmati rice, then cover and continue cooking over very low
heat until tender, about 50 minutes.
Preheat oven to 375oF. Place pecans, if using, in a small oven-proof
dish and bake until fragrant, about 8 minutes. Set aside.
Heat 1/2 cup of water in a large non-stick skillet and cook onion
and garlic until all the water has evaporated. Add 1/4 cup of water,
stirring to remove any browned bits of onion, and cook until the
water has evaporated. Repeat until onions are browned, about 20
minutes.
Lower heat slightly and add mushrooms, celery, parsley, thyme,
marjoram, black pepper, and salt. Cook, stirring frequently, for
5 minutes.
Add cooked rice and toasted pecans. Stir to mix, then transfer
to a baking dish and bake 20 minutes.
Per 1/2-cup (with nuts): 95 calories; 3 g protein; 16 g carbohydrate;
3 g fat; 2 g fiber; 204 mg sodium; calories from protein: 11%; calories
from carbohydrates: 65%; calories from fats: 25%
Per 1/2-cup (without nuts): 75 calories; 2 g protein; 16 g carbohydrate;
1 g fat; 1 g fiber; 204 mg sodium; calories from protein: 12%; calories
from carbohydrates: 79%; calories from fats: 9%<
Recipe from Healthy
Eating for Life to Prevent and Treat Diabetes by Patricia
Bertron, R.D.
Media
Center | Health | Research
| About PCRM | Catalog
| Join Us | Search
| Site Index | Home
The site does
not provide medical or legal advice. This Web site is for information purposes
only.
Full Disclaimer | Privacy Policy
|
