Whole-Grain Rice Pilaf

4.5 (21)
Whole-Grain Rice Pilaf

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.

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

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

Preparation

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

Nutrition Per Serving

calories 98
fat 2 g (0 g sat, 1 g mono)
cholesterol 1 mg
carbohydrates 17 g
protein 3 g
fiber 2 g
sodium 131 mg
potassium 32 mg

Nutrition Bonus

Carbohydrate Serving 1

Exchanges 1 starch, 1/2 fat

From EatingWell