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.

EatingWell Test Kitchen

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Recipe Summary

total:
30 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Nutrition Facts

97 calories; protein 3.4g 7% DV; carbohydrates 17.4g 6% DV; exchange other carbs 1; dietary fiber 1.7g 7% DV; sugars 0.8g; fat 2g 3% DV; saturated fat 0.2g 1% DV; cholesterolmg; vitamin a iu 52.8IU 1% DV; vitamin c 1.8mg 3% DV; folate 8.6mcg 2% DV; calcium 12.4mg 1% DV; iron 0.6mg 4% DV; magnesium 12mg 4% DV; potassium 87.8mg 3% DV; sodium 252.6mg 10% DV; thiaminmg 4% DV.

Reviews (7)

Read More Reviews
7 Ratings
  • 5 star values: 7
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/30/2011
Great side dish. I didn't have instant brown rice so I used quick cooking barley...turned out great. Read More
Rating: 5 stars
10/30/2011
This tasted amazing. I used homemade chicken stock which didn't have any sodium added so I added the salt to taste. I also added some pepper. This side dish is definitely a keeper! Read More
Rating: 5 stars
10/30/2011
I made this last night and added a clove of garlic to the onion and whole grain spaghetti. I did not have instant brown rice at home but had some quinoua which turned very good. Read More
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Rating: 5 stars
10/30/2011
This recipe was great!!! Read More
Rating: 5 stars
10/30/2011
This recipe is a keeper. I love that the list of ingredients are stuff that I always have on hand. I'll never buy rice pilaf from the store again! Read More
Rating: 5 stars
10/29/2011
Excellent side dish. Great flavor w/o massive sodium easy on hand ingredients and whole grain benefits too! I'm with other commenter - no more box mixes for me!!! Read More
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Rating: 5 stars
10/29/2011
Just like rice-a-roni!!! Pleasantly surprised and will have this as a repeat side. EASY!!! Read More