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 minutes
Total Time: 30 minutes
- 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
- 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; 3 g protein; 2 g fiber; 131 mg sodium; 32 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fat