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Reprinted with permission from PCRM.
Basmati and Wild Rice Pilaf
(Makes about 6 cups)
Basmati and wild rice give great flavor and
texture to this low-fat pilaf. The nuts can be left out to reduce the fat even
further if desired.
- 1/2 cup wild rice, rinsed
- 2-1/2 cups vegetable broth
- 1/2 cup brown basmati rice, rinsed
- 1/3 cup chopped pecans (optional)
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 cups thinly sliced mushrooms
- 2 stalks celery, thinly sliced
- 1/3 cup finely chopped parsley
- 1/2 teaspoon thyme
- 1/2 teaspoon marjoram
- 1/4 teaspoon black pepper
- 1/4 teaspoons salt
Combine wild rice and vegetable broth in a saucepan. Cover
and simmer 20 minutes.
Add basmati rice, then cover and continue cooking over
very low heat until tender, about 50 minutes.
Preheat oven to 375oF. Place pecans, if using, in a small
oven-proof dish and bake until fragrant, about 8 minutes. Set aside.
Heat 1/2 cup of water in a large non-stick skillet and
cook onion and garlic until all the water has evaporated. Add 1/4 cup of
water, stirring to remove any browned bits of onion, and cook until the
water has evaporated. Repeat until onions are browned, about 20 minutes.
Lower heat slightly and add mushrooms, celery, parsley,
thyme, marjoram, black pepper, and salt. Cook, stirring frequently, for 5
Add cooked rice and toasted pecans. Stir to mix, then
transfer to a baking dish and bake 20 minutes.
Per 1/2-cup (with nuts): 95 calories; 3 g protein; 16 g
carbohydrate; 3 g fat; 2 g fiber; 204 mg sodium; calories from protein: 11%;
calories from carbohydrates: 65%; calories from fats: 25%
Per 1/2-cup (without nuts): 75 calories; 2 g protein; 16 g
carbohydrate; 1 g fat; 1 g fiber; 204 mg sodium; calories from protein: 12%;
calories from carbohydrates: 79%; calories from fats: 9%
Eating for Life to Prevent and Treat Diabetes by Patricia Bertron,