Five-Minute Pilaf

Five-Minute Pilaf

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From: Diabetic Living Magazine

Brown rice dressed up with frozen veggies, reduced-fat pesto and a sprinkling of nuts is an eye-catching and nutritious side dish to go with your favorite broiled or grilled meat, poultry, or fish.

Ingredients 6 servings

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Original recipe yields 6 servings
US
Metric
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  • 1 (8¾ to 9 ounce) pouch cooked brown rice
  • 1 cup frozen Italian-blend vegetables or frozen zucchini and yellow summer squash
  • ¼ cup refrigerated reduced-fat basil pesto
  • 2 tablespoons pine nuts or chopped walnuts, toasted (see Tip)

Preparation

  • Prep

  • Ready In

  1. In a large microwave-safe bowl, combine brown rice and frozen vegetables. Cover bowl. Microwave on 100% power (high) for 4 to 5 minutes or until vegetables are crisp-tender and mixture is heated through, stirring once or twice during cooking. Stir in pesto.
  2. Sprinkle with pine nuts to serve.
  • Tip: To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven for 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 136 calories; 6 g fat(1 g sat); 2 g fiber; 17 g carbohydrates; 4 g protein; 2 mg cholesterol; 2 g sugars; 715 IU vitamin A; 3 mg vitamin C; 44 mg calcium; 1 mg iron; 110 mg sodium; 54 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 fat, 1 starch, ½ vegetable

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