Brown rice pilaf with asparagus and mushrooms Mayo Clinic

Brown rice pilaf with asparagus and mushrooms Mayo Clinic

Brown rice pilaf with asparagus and mushrooms - Mayo Clinic

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Brown rice pilaf

Print Products and services 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. To make this plant based, leave out Swiss cheese.

Number of servings

Serves 6

Ingredients

1 tablespoon olive oil 1 cup brown rice 3 cups water 1 teaspoon low-sodium chicken-flavored bouillon granules 1 small onion, chopped (about 1/2 cup) 1/2 pound fresh mushrooms, thinly sliced (about 2 cups) 1/8 teaspoon ground nutmeg 1/2 pound asparagus tips, cut in 1-inch pieces (about 2 cups) 2 tablespoons finely grated Swiss cheese 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 gDietary fiber 3 gSodium 139 mgSaturated fat 1 gTotal fat 4 gTrans fat 0 gCholesterol 2 mgProtein 5 gMonounsaturated fat 2 gCalories 172Added sugars 0 gTotal sugars 2 g

Mayo Clinic Healthy Weight Pyramid Servings

Fats 1 Vegetables 2 Carbohydrates 1

Diabetes Meal Plan Choices

Fats 1 Nonstarchy vegetables 2 Starches 1

DASH Eating Plan Servings

Grains and grain products 1 Fats and oils 1 Vegetables 2 DASH diet: Recommended servings Sample DASH menus ShareTweet July 27, 2022

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