By Mayo Clinic Staff

Dietitian's tip:

Pilaf is traditionally made by sauteing white rice. This version uses brown rice, which is higher in minerals and fiber than white rice.

Number of servings

Serves 6

Ingredients

  1. 1 tablespoon olive oil
  2. 1 cup brown rice
  3. 3 cups water
  4. 1 teaspoon low-sodium chicken-flavored bouillon granules
  5. 1 small onion, chopped (about 1/2 cup)
  6. 1/2 pound fresh mushrooms, thinly sliced (about 2 cups)
  7. 1/8 teaspoon ground nutmeg
  8. 1/2 pound asparagus tips, cut in 1-inch pieces (about 2 cups)
  9. 2 tablespoons finely grated Swiss cheese
  10. 1/2 cup chopped fresh parsley

Directions

In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins to turn golden brown.

Slowly add the water, bouillon granules, onion, mushrooms and nutmeg. Bring mixture to a boil, reduce heat, cover and simmer for 30 minutes. Add water as needed to keep the mixture from drying out.

Add the asparagus tips, cover and cook another 5 minutes. Stir in the grated cheese. Garnish with parsley. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/4 cups

  • Total carbohydrate 29 g
  • Dietary fiber 3 g
  • Sodium 139 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 2 mg
  • Protein 5 g
  • Monounsaturated fat 2 g
  • Calories 172
  • Added sugars 0 g
  • Total sugars 2 g
May 28, 2020