PCRM Action Alert

RECIPE OF THE WEEK | Basmati and Wild Rice Pilaf

Basmati and wild rice contribute flavor and texture to this delicious, low-fat pilaf. Whole grains provide you with protein, fiber, and complex carbohydrates for energy. They are also a great source of B vitamins and minerals.

Ingredients

Makes 6 servings

1/4 cup dry wild rice, rinsed
3/4 cup dry brown basmati rice
1 onion, finely chopped
3 garlic cloves, minced
3 cups thinly sliced mushrooms (about 1/2 pound)
2 celery stalks, sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper
1/4 teaspoon salt
1/3 cup finely chopped fresh parsley
1/4 cup chopped pecans, toasted (optional)

Directions

Combine wild rice, broth, and 1/3 cup water in a saucepan. Bring to a simmer, then cover and cook for 15 minutes. Add basmati rice, then cover and continue cooking until tender, about 50 minutes.

Heat 1/4 cup water in a separate large pot or skillet and cook onion and garlic until all the water has evaporated and browned bits of onion begin to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion begins to stick again. Repeat this process until onion is nicely browned, about 15 minutes.

Add mushrooms, celery, thyme, marjoram, black pepper, and salt to onion and cook, stirring frequently, for 5 minutes. Add the cooked rice, parsley, and pecans, if using. Cook over low heat, turning gently, until the mixture is very hot, 3 to 4 minutes.

Nutrition Information | Per serving (1/6 recipe)

calories: 136; fat: 1 g; saturated fat: 0.2 g; calories from fat: 6.6%; cholesterol: 0 mg; protein: 4.2 g; carbohydrates: 28.5 g; sugar: 2.3 g; fiber: 4.3 g; sodium: 418 mg; calcium: 31 mg; iron: 1.4 mg; vitamin C: 7.8 mg; beta-carotene: 394 mcg; vitamin E: 0.2 mg

Recipe from New Century Nutrition

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.