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Whole-Grain Rice Pilaf

Whole-Grain Rice Pilaf
This Recipe Is:

WebMD Recipe from EatingWell.com

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.

Ingredients
Prep: 15 Minuntes | 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
  • bay leaf
  • 1 tablespoon
    chopped fresh parsley
Instructions
  1. Heat oil in a saucepan over medium-high heat. Add pasta and onion; cook, stirring, until starting to brown, about 3 minutes. 
  2. 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. 
  3. Let sit for 5 minutes. Discard the bay leaf. Fluff with a fork and stir in parsley.
Nutritional Information

Makes: 6 servings
Serving Size: 2/3 cup
  • Calories97
  • Fat2 g
    • Saturated fat0 g
  • Cholesterol0 mg
  • Carbohydrates17 g
    • Dietary fiber2 g
  • Protein3 g
  • Sodium253 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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