Diabetic rice pilaf - Rice is a family favorite. It can really be paired with any meat or any dish. This particular pilaf is made up of fresh vegetables and spices. Substitute brown rice for white long grain rice to make it even healthier.
Yield: 6 servings
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