Spring Vegetable Pilaf

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/2 cup chopped yellow onion
• 1 teaspoon dried savory or fines herbes
• 1 cup 3/4-inch pieces fresh asparagus spears(use thin spears for best results)
• 1/2 cup diced red bell pepper
• 1/2 cup frozen green peas, thawed
• 1 teaspoon fresh or jarred minced garlic
• 3 cups cooked brown rice(or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
• Scant 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper

Directions

1. Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
2. Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
3. Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
4. Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.

Recipe Yield: Yield: 7 servings

Nutritional Information Per Serving:

Calories: 129
Fat: 2.8 grams
Saturated Fat: 0.4 grams
Fiber: 2.8 grams
Sodium: 149 milligrams
Protein: 3.6 grams
Carbohydrates: 23 grams

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Diabetic Exchanges

1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable

Source: Secrets of Good-Carb Low-Carb Living
Book Title:

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