Diabetic Rice Pilaf

Vegetable Pilaf

Measure Ingredient
1 cup Long-grain rice;
1 tablespoon 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 tablespoons White wine;
1 1/2 cup Chicken/Vegetable stock;
Salt or pepper to taste
2 tablespoons Toasted sesame seeds;

1. Soak rice 2 hours to shorten cooking time. Rinse and drain.

2. 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

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