Brown rice pilaf with asparagus and mushrooms
Dietitian's tip: Pilaf is a Middle Eastern dish that is made by sauteing rice or other grains in a bit of oil, and then adding seasonings and various vegetables. This version uses brown rice — rice that has its nutritious bran coating. Brown rice is naturally higher in most minerals and in vitamin E, compared with fiber-free white rice.
SERVES 6
Ingredients
1 tablespoon olive oil
1 cup brown rice
3 cups water
1 teaspoon low-sodium chicken-flavored bouillon granules
1 small onion, chopped
1/2 pound fresh mushrooms, thinly sliced
1/8 teaspoon ground nutmeg
1/2 pound asparagus tips
2 tablespoons finely grated Swiss cheese
1/2 cup fresh parsley, chopped
Directions
In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins to "toast." Grains will begin to turn golden brown. Slowly, add the water, bouillon granules, onion, mushrooms and nutmeg. Bring mixture to a boil, reduce heat, cover and simmer for 30 minutes. Add water as needed to keep the mixture from drying out.
Cut asparagus into 1-inch pieces, discarding the woody stems. Stir asparagus into the rice mixture, cover and cook another 5 minutes. Stir in the grated cheese and garnish generously with parsley. Serve immediately.
Nutritional Analysis(per serving)Calories 230 Cholesterol 10 mg
Protein 12 g Sodium 550 mg
Carbohydrate 30 g Fiber 3 g
Total fat 7 g Potassium 600 mg
Saturated fat 2 g Calcium 126 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Dairy foods (low-fat or fat-free) 1
http://www.mayoclinic.com/health/hea...ecipes/NU00375
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