Vegetable Pilaf
Ingredients
1. vegetables, vegetarian, rice, diabetic
2. 1 cup long-grain rice
3. 1 tablespoon betty’s butter
4. 1 shallot; minced
5. 2 green onions; chopped
6. 1 carrot, sliced
7. 1/2 cup snow peas; sliced
8. 1/2 cup mushrooms; sliced
9. 2 tablespoon white wine
10. 1 1/2 cup chicken/vegetable stock
11. 1 salt or pepper to taste
12. 2 tablespoon toasted sesame seeds
Preparation method
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;
