Vegetable Pilaf from Healthy Diabetic Recipes

Vegetable Pilaf Recipe

Recipe Ingredients:

1 cup Long-grain rice
1 tbsp Betty's butter
1 Shallot, minced
2 Green onions, chopped
1 Carrot, sliced
1/2 cup Snow peas, sliced
1/2 cup Mushrooms, sliced
2 tbsp White wine
1 1/2 cup Chicken/Vegetable stock
Salt or pepper to taste
2 tbsp Toasted sesame seeds

Recipe Instructions:

Soak rice 2 hours to shorten cooking time. Rinse and drain. In a
medium-size non-stick saucepan, heat butter and saute shallot until
softened. Add vegetables and saute about 3 minutes. Add rice to
vegetables; stirring to coat. Cook about 2 minutes. Stir in wine
broth; bring to a boil. Reduce heat, cover and simmer about 25
minutes, until rice is tender and liquid is absorbed. Remove from
heat and fluff with a fork. Season with salt and pepper. Garnish
with seasame seeds. NOTE: Try this recipe with other vegetables such
as peas, bell peppers, zucchini, raddichio, radishes, green beans,
asparagus, etc.

Food Exchanges per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT
EXCHANGE + ( This recipe didn't list the vegetable exchange.)
CAL: 182; CHO: 2mg; CAR: 31g; PRO: 4g; SOD: 127mg; FAT: 4g;

Source: Light & Easy Diabetes Cuisine by Betty Marks

Brought to you and yours via Nancy O'Brion and her Meal-Master

Servings: 6

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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