Lower-Carb Mushroom Rice Pilaf
Rice is an easy-to-prepare side dish that can complement many different dishes. Rice pilaf is a dish that cooks rice in a flavorful broth along with other herbs and spices, vegetables, and meat. The addition of mushrooms creates an earthy, umami flavor, while Italian seasoning enhances the flavors of the dish. However, while delish, rice or rice pilaf can have a significant carbohydrate impact and lead to blood sugar increases. To address this, the inclusion of cauliflower rice adds volume to this dish, along with nutrients and fiber, while slightly lowering the total carbohydrate amount per serving.
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Servings: 6
Calories: 185kcal
Equipment
- Stove
Ingredients
- 2 TBSP olive oil extra virgin
- 1/2 yellow onion diced
- 8 oz brown mushrooms sliced
- 2 garlic cloves minced
- 1 cup brown rice long-grain
- 2 cup vegetable stock
- 8 oz cauliflower frozen, riced
- 2 TBSP parsley chopped
- 2 tsp italian seasoning
- salt to taste
Instructions
- In a pot with high sides, turn the stove on medium heat and add the olive oil. After a minute, add the onion and garlic. Sauté the onions until they are translucent and the garlic is fragrant.
- Next, add the sliced mushrooms to the same pot and allow them to brown. This should take roughly 5 minutes. Next, add the brown rice to the same pot and toast for 1-2 minutes with the garlic, onion, and mushrooms. Add the vegetable broth and riced cauliflower and bring to a simmer.
- Once the rice/cauliflower mixture is simmering, turn the heat down to low and cover with a lid. Allow the rice to cook completely. After 20 minutes, turn the stove off and allow the rice to sit in the pot covered for another 5 minutes to steam.
- After 5 minutes, remove the lid and fluff the rice mixture. Mix in parsley, serve, and enjoy!
Nutrition
Calories: 185kcal | Carbohydrates: 30g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 330mg | Fiber: 3g | Sugar: 2g | Calcium: -6mg
