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Recipe: Diabetic Oriental Pilaf
Similar Categories: Diabetic, Oriental, Pilaf
Oriental Pilaf
8 Servings (about 2/3 cups each)
Ingredients
a.. 1/2 cup brown rice
b.. 1/2 cup millet
c.. 1/2 cup finely chopped onion
d.. 1/4 cup chopped celery
e.. 2-3 teaspoons finely chopped gingerroot
f.. 2 cloves minced garlic
g.. 1 tablespoon dark sesame, or vegetable oil
h.. 2-1/2 cups Oriental broth
i.. 1-1/2 cups halved snow peas
j.. 1/2 can (6-ounce size) sliced water chestnuts, rinsed, drained
k.. 1/2 cup thinly sliced green onions and tops
l.. 2-3 tablespoons reduced-sodium tamari soy sauce
m.. Salt and pepper, to taste
Directions
1.. Saute rice, millet, onion, celery, gingerroot, and garlic in sesame
oil in large saucepan until onion is tender, about 10 minutes. Add broth and
heat to boiling; reduce heat and simmer, covered, 15 minutes.
2.. Stir snow peas, water chestnuts, and green onion into grain mixture;
simmer, covered, until grains and snow peas are tender and broth absorbed,
about 10 minutes. Stir in soy sauce; season to taste with salt and pepper.
Calories: 137
Protein: 4.1 g
Sodium: 194 mg
Fat: 2.7 g
Carbohydrates: 24 g
Exchanges: 1/2 Vegetable, 1-1/5 Bread
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