Vegetable Pilaf

Posted in on the 15th November, 2048

1 c Long-grain rice;
1 tb Betty’s butter;
1 Shallot; minced
2 Green onions; chopped
1 Carrot, sliced
1/2 c Snow peas; sliced
1/2 c Mushrooms; sliced
2 tb White wine;
1 1/2 c Chicken/Vegetable stock;
Salt or pepper to taste 2 tb Toasted sesame seeds;
Soak rice 2 hours to shorten cooking time. Rinse and drain. In a medium-size non-stick saucepan, heat butter and saute shallot until softened. Add vegetables and saute about 3 minutes. Add rice to vegetables; stirring to coat. Cook about 2 minutes. Stir in wine broth; bring to a boil. Reduce heat, cover and simmer about 25 minutes, until rice is tender and liquid is absorbed. Remove from heat and fluff with a fork. Season with salt and pepper. Garnish with seasame seeds. NOTE: Try this recipe with other vegetables such as peas, bell peppers, zucchini, raddichio, radishes, green beans, asparagus, etc. Food Exchanges per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE + ( This recipe didn’t list the vegetable exchange.) CAL: 182; CHO: 2mg; CAR: 31g; PRO: 4g; SOD: 127mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O’Brion and her Meal-Master


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