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All Natural Diabetes Cookbook
by Jackie Newgent
The rich flavor of butter is nearly irreplaceable. Unfortunately, its saturated fat grams can add up quickly. So, choose just enough butter to give you flavor when you need it. This pistachio-studded pilaf balances a just-right amount of butter with full-flavored olive oil - a lower saturated fat choice. You'll still have full flavor enjoyment.
Serves 4, Serving size: 3/4 cup


• 1 tsp extra virgin olive oil
• 1 tsp unsalted butter
• 1 large shallot, minced
• 1 cup brown basmati or long-grain brown rice
• 1/4 cup unsalted pistachios, finely chopped (divided use)
• 2 cups natural fat-free chicken or vegetable broth
• 2 Tbsp lemon juice
• 1 tsp lemon zest (grated peel)
• 1/2 tsp sea salt, or to taste


Add the oil and butter to a large saucepan over medium heat. Once the butter melts, add the shallot and saute for 1 minute. Add the rice and 2 Tbsp pistachios. Cook, stirring, for 1 minute.

2. Increase the heat to high. Add the broth and lemon juice and bring to a boil. Reduce the heat to low, cover, and simmer for 50 minutes, or until the liquid is absorbed and the rice is tender.

3. Remove from heat and stir in the lemon zest and salt. Sprinkle with 2 Tbsp pistachios.

Exchanges: 2 1/2 starch, 1 fat; 220 calories, 62 calories from fat, 7 g total fat, 1 g saturated fat, 5 mg cholesterol, 475 mg sodium, 36 g total carbohydrate, 3 g dietary fiber, 2 g sugars, 7 g protein.

Fresh Fact
Zest is the fragrant outermost colored portion of the lemon (or other citrus fruit) skin. For best results, grate it with a Microplane grater. Just be sure to grate the peel like grated parmesan cheese, with short, sharp strokes, and not peel it like a carrot. And remember that just a small grated amount flavors an entire dish, whether a savory pilaf or a sweet treat.

Food Flair
Have fun with your food: vary the fruits and nuts in this pilaf. For instance, try orange juice and zest instead of lemon, or almonds instead of pistachios.



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