Whole-Grain Rice Pilaf (Printer-Friendly Version) | Eating Well
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20 minute dinner recipes

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Whole-Grain Rice Pilaf

http://www.eatingwell.com/recipes/whole_grain_rice_pilaf.html

From EatingWell: 

Great-tasting whole-grain pilafs are available these days, and they are a step up (nutritionally speaking) from the original San Francisco treat, but unfortunately they are usually loaded with sodium. Our version combines whole-wheat pasta, onions and brown rice for delicious results with less sodium.

6 servings, about 2/3 cup each | Active Time: 15 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Heat oil in a saucepan over medium-high heat. Add pasta and onion; cook, stirring, until starting to brown, about 3 minutes. Add broth, rice, salt and bay leaf; bring to a boil. Reduce heat to low, cover and cook until the liquid is absorbed and the rice is tender, 10 to 12 minutes. Let sit for 5 minutes. Discard the bay leaf. Fluff with a fork and stir in parsley.

Nutrition

Per serving : 98 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 1 mg Cholesterol; 17 g Carbohydrates; 3 g Protein; 2 g Fiber; 131 mg Sodium; 32 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fat