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PCRM (Physicians Committee for Responsible Medicine) is a nonprofit organization supported by physicians and laypersons working together for compassionate and effective medical practice, research, and health promotion. Please click here to learn more about this wonderful organization.

Reprinted with permission from PCRM.

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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 minutes.

Add cooked rice and toasted pecans. Stir to mix, then transfer to a baking dish and bake 20 minutes.

Nutritional Information

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%


Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.


Copyright© 2006 by Wanda Embar. All Rights Reserved.
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