Vegetable Pilaf 1 Recipe
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Vegetable Pilaf 1
1 cup long-grain rice
1 tbsp betty's butter
1 shallot, minced
2 green onions, chopped
1 carrot, sliced
1/2 cup snow peas, sliced
1/2 cup mushrooms, sliced
2 tbsp white wine
1 1/2 cups chicken/vegetable stock
salt or pepper to taste
2 tbsp 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 sesame seeds. NOTE: Try
this recipe with other vegetables such as peas, bell peppers, zucchini,
radicchio, 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
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Losing weight
If you enjoy eating, but want to lose weight and also better your general shape, then, without doubt, you need to start a specially configured sound nutrition system. Theoretically, this need to contain five helpings of fruit & vegetables on a daily basis and incorporate a sensible proportion of food types.
Dieters often focus on department store and branded food items known as 'low-fat'. This is most certainly wrong, for an item might be significantly reduced in fats, but still much too high in carbs & calories.
In planning a nutrition system, the most important step is to attempt to cut ingestion of salt, fats and refined carbohydrate.
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