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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Dec. 24, 2012

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Basmati and Wild Rice Pilaf

Basmati & Wild Rice Pilaf

Basmati and wild rice contribute flavor and texture to this delicious, low-fat pilaf—the perfect side dish to share with holiday visitors!

Ingredients

Makes 6 servings

1/4 cup dry wild rice, rinsed
3/4 cup dry brown basmati rice
1 15-ounce can vegetable broth
1 onion, finely chopped
3 garlic cloves, minced
3 cups thinly sliced mushrooms (about 1/2 pound)
2 celery stalks, sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper
1/4 teaspoon salt
1/3 cup finely chopped fresh parsley
1/4 cup chopped pecans, toasted (optional)

Directions

Combine wild rice, broth, and 1/3 cup water in a saucepan. Bring to a simmer, then cover and cook for 15 minutes. Add basmati rice, then cover and continue cooking until tender, about 50 minutes.

Heat 1/4 cup water in a separate large pot or skillet and cook onion and garlic until all the water has evaporated and browned bits of onion begin to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion begins to stick again. Repeat this process until onion is nicely browned, about 15 minutes.

Add mushrooms, celery, thyme, marjoram, black pepper, and salt to onion and cook, stirring frequently, for 5 minutes. Add the cooked rice, parsley, and pecans, if using. Cook over low heat, turning gently, until the mixture is very hot, 3 to 4 minutes.

Per serving (1/6 recipe): 136 calories; 1 g fat; 0.2 g saturated fat; 6.6% calories from fat; 0 mg cholesterol; 4.2 g protein; 28.5 g carbohydrates; 2.3 g sugar; 4.3 g fiber; 418 mg sodium; 31 mg calcium; 1.4 mg iron; 7.8 mg vitamin C; 394 mcg beta-carotene; 0.2 mg vitamin E

Recipe from New Century Nutrition

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org