LOW SODIUM RICE PILAF RECIPES

RICE PILAF RECIPE | EATINGWELL

Rice Pilaf Recipe | EatingWell image

Bypass plain rice boredom by adding a little chopped onion and cooking the rice in chicken broth. If you have any fresh herbs kicking around the kitchen, stir some in before serving.

Provided by EatingWell Test Kitchen

Total Time 25 minutes

Number Of Ingredients 4

Ingredients

2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 cup long-grain rice
2 cups reduced-sodium chicken broth

Steps:

Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until softened, 2 to 3 minutes. Add rice and cook, stirring, for 1 minute. Add broth and bring to a boil. Cover tightly and reduce heat to low. Cook until rice is tender and water is absorbed, 15 to 20 minutes. (Don't peek.) Fluff with a fork, cover and let stand for 5 minutes.

Nutrition Facts : Calories 207.5 calories, CarbohydrateContent 37.7 g, FatContent 3.8 g, FiberContent 3.1 g, ProteinContent 5.8 g, SaturatedFatContent 0.6 g, SodiumContent 285.6 mg, SugarContent 1.5 g

WHOLE-GRAIN RICE PILAF RECIPE | EATINGWELL

Whole-Grain Rice Pilaf Recipe | EatingWell image

Great-tasting whole-grain pilafs are available these days, and they are a step up (nutritionally speaking) from the original San Francisco treat, but unfortunately they are usually loaded with sodium. Our version combines whole-wheat pasta, onions and brown rice for delicious results with less sodium.

Provided by EatingWell Test Kitchen

Categories Healthy Brown Rice Recipes

Total Time 30 minutes

Number Of Ingredients 8

Ingredients

2 teaspoons extra-virgin olive oil, or canola oil
½ cup broken whole-wheat spaghetti pieces
? cup finely diced onion
1 14-ounce can reduced-sodium chicken broth
1 cup instant brown rice
¼ teaspoon salt
1 bay leaf
1 tablespoon chopped fresh parsley

Steps:

Heat oil in a saucepan over medium-high heat. Add pasta and onion; cook, stirring, until starting to brown, about 3 minutes. Add broth, rice, salt and bay leaf; bring to a boil. Reduce heat to low, cover and cook until the liquid is absorbed and the rice is tender, 10 to 12 minutes. Let sit for 5 minutes. Discard the bay leaf. Fluff with a fork and stir in parsley.

Nutrition Facts : Calories 96.6 calories, CarbohydrateContent 17.4 g, FatContent 2 g, FiberContent 1.7 g, ProteinContent 3.4 g, SaturatedFatContent 0.2 g, SodiumContent 252.6 mg, SugarContent 0.8 g

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