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Brown Rice Pilaf with Mushrooms
Wednesday May 6 2009 |
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Adapted from DeliciousDecisions.org sponsored by the American Heart Association
Serves 4; 3/4 cup serving
Ingredients
Vegetable oil spray
8 ounces sliced fresh mushrooms
1 bunch (6 to 8) green onions, sliced
1 teaspoon bottled minced garlic
1 1/4 cups low-sodium beef or chicken broth
1/4 teaspoon salt
1/4 teaspoon dried thyme, crushed
1 1/2 cups quick-cooking brown rice
1/4 cup chopped fresh parsley (optional)
Cooking Instructions
Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add mushrooms, green onions, and garlic. Cook until mushrooms are tender, about 5 minutes. Add broth, salt, and thyme. Bring to a boil over high heat.
Add rice and return to a boil. Reduce heat, cover, and simmer 5 minutes. Remove from heat and let stand, covered, 5 minutes. Stir in parsley if desired.
Microwave Method
Omit vegetable oil spray. Place all other ingredients except parsley in a 1 1/2-quart microwave-safe casserole. Cover and cook on 100% power (high) for 4 minutes. Rotate dish a half turn and cook 4 minutes more. Let stand 5 minutes. Stir in parsley if desired.
Nutrition Information
Serving Size: 3/4 cup
161 Calories
1.5 g Total Fat
0.0 g Saturated Fat
0 mg Cholesterol
168 mg Sodium
32 g Carbohydrates
4 g Fiber
5 g Protein
Kristy Lang
Registered Dietitian
WELLAWARE
Boone Hospital Center
(573) 815-8385
www.boone.org
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