Whole-Grain Rice Pilaf

7 Reviews
From the EatingWell Kitchen

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 teaspoons extra-virgin olive oil, or canola oil
  • 1/2 cup broken whole-wheat spaghetti pieces
  • 1/3 cup finely diced onion
  • 1 14-ounce can reduced-sodium chicken broth
  • 1 cup instant brown rice
  • 1/4 teaspoon salt
  • 1 bay leaf
  • 1 tablespoon chopped fresh parsley

Preparation

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  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 information

  • Per serving: 97 calories; 2 g fat(0 g sat); 2 g fiber; 17 g carbohydrates; 3 g protein; 9 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 53 IU vitamin A; 2 mg vitamin C; 12 mg calcium; 1 mg iron; 253 mg sodium; 88 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1/2 fat

Reviews 7

October 11, 2010
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By: EatingWell User
Just like rice-a-roni!!! Pleasantly surprised and will have this as a repeat side. EASY!!!
September 18, 2010
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By: EatingWell User
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!!!
August 26, 2010
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By: EatingWell User
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!
May 05, 2010
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By: EatingWell User
This recipe was great!!!
March 28, 2010
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By: EatingWell User
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.
March 02, 2010
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By: EatingWell User
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!
January 10, 2010
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By: EatingWell User
Great side dish. I didn't have instant brown rice so I used quick cooking barley...turned out great.