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Whole-Grain Rice Pilaf

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Your rating: None Average: 4.6 (20 votes)

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.


READER'S COMMENT:
"Just like rice-a-roni!!! Pleasantly surprised and will have this as a repeat side. EASY!!! "
Whole-Grain Rice Pilaf Recipe

Makes: 6 servings, about 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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; 0 g added sugars; 3 g protein; 2 g fiber; 131 mg sodium; 32 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 fat


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Recipe Categories

Type of Dish
Side dish, grain
Pasta
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Total Time
30 minutes or less
Servings
6
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
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