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Brown rice pilaf with asparagus and mushrooms

July 27, 2022

Recipe

Pilaf is made by sauteing rice in oil. This version uses brown rice.

Serves 6

Pilaf is traditionally made by sauteing white rice. This version uses brown rice, which is higher in minerals and fiber than white rice.

To make this plant based, leave out Swiss cheese.

In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins 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.

Add the asparagus tips, cover and cook another 5 minutes. Stir in the grated cheese. Garnish with parsley. Serve immediately.

1 tablespoon olive oil
1 cup brown rice
3 cups water
1 teaspoon low-sodium chicken-flavored bouillon granules
1 small onion, chopped (about 1/2 cup)
1/2 pound fresh mushrooms, thinly sliced (about 2 cups)
1/8 teaspoon ground nutmeg
1/2 pound asparagus tips, cut in 1-inch pieces (about 2 cups)
2 tablespoons finely grated Swiss cheese
1/2 cup chopped fresh parsley

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 172 Calories 29 g Total carbohydrate 2 mg Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 5 g Protein 1 g Saturated fat About 1 1/4 cups Serving size 139 mg Sodium 4 g Total fat