Recipe Detail

Healthy Rice Pilaf

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Reviewed by Susan Canonico, RD

Try this quick, easy, whole grain, and colon-healthy alternative to high-sodium boxed rice mixes!

Ingredients

  • 2 teaspoons of olive oil
  • 1/2 cup of broken whole-wheat spaghetti pieces
  • 1 minced garlic clove
  • 1/3 cup of finely diced onion
  • 1 1/2 cups of low-sodium chicken broth
  • 1 cup of instant brown rice
  • 1 tablespoon of fresh parsley

Directions

  1. Heat oil in saucepan over medium-high heat.
  2. Add pasta, garlic, and onion.
  3. Cook for about 3 minutes until the onion and garlic start to brown.
  4. Add broth and rice and bring to a boil.
  5. Reduce heat to low, cover, and cook about 10 to 12 minutes until liquid is absorbed.
  6. Remove from heat.
  7. Stir in parsley and let stand for 5 minutes.
Nutritional information
Nutrition Facts
Serving Size 2/3 cup
Amount Per Serving
Calories 150
% Daily Value *
Total Fat 2.5g
Cholesterol 0g 0%
Sodium 160g 6%
Total Carbohydrate 27g 9%
Dietary Fiber 2g 8%
Protein 4g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Notes

You can add 1/4 cup of toasted, chopped pecans or walnuts for extra flavor and crunch. With nuts, your servings will yield 180 calories, 6 grams of fat, no cholesterol, 160 milligrams of sodium, 28 grams of carbohydrate, 3 grams of fiber, and 4 grams of protein.

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