Multigrain Rice Pilaf
Try a delicous rice pilaf recipe.
For this recipe, and for dozens of other Association-approved recipes, purchase The Ultimate Diabetes Meal Planner from our online store.
Serves: 6; Serving size: 1/6 recipe
1/2 cup pearl barley
1/2 cup parsley
1/2 cup wild rice, uncooked
1/2 cup brown rice, uncooked
2 Tbsp Smart Balance light margarine
1/2 cup diced onion
1/4 cup diced celery
1 Tbsp sodium-free chicken bouillon
1 cup water
1/2 tsp ground thyme
1/2 tsp pepper
- Rinse the pearl barley. Chop the parsley. Bring a large pot of water to a full boil and add the wild rice first. Let it cook for about 10 minutes and then add the barley and the brown rice (wild rice takes longer to cook).
- Reduce heat; simmer until tender. Drain and rinse under cold water. Melt margarine in a large skillet over medium heat. Add onions and celery; cook until tender, about 4 minutes.
- In a small bowl, combine the bouillon and water to create a broth. Add cooked rice mixture, broth, thyme, and pepper to the skillet; cook, stirring occasionally, until heated through, about 5 minutes. Add parsley just before serving.
2 1/2 Starch
Calories from Fat: 20
Total Fat: 2.5 g
Saturated Fat: 0.7 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 40 mg
Total Carbohydrate: 38 g
Dietary Fiber: 4 g
Sugars: 2 g
Protein: 4 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
Guides to Healthy Living
Sign up for our monthly Consumer Books enewsletter and be the first to know about our newest cookbooks and guides on meal planning, nutrition, weight control and self care.
Thank you for signing up!
Check out our parent mentor volunteer program full of parents just like you!
Become a Red Strider! Know someone with diabetes? Walk for them!
Every dollar you give can be doubled until May 15th to help Stop Diabetes!
Scroll through our calendar of EXPOs to find out when there will be one near you.
Ditch the chips! We've got recipes for eight healthy snacks you'll love to eat.
Learn what BIG discounts on auto insurance may await you.
Get motivated with our newly revised “I Hate to Exercise” book
Subscribe to our blog! It’s the best way to see what we’re up to at the Association.
If you have diabetes, join us for the ride!
Order your Diabetes Forecast® today! 25 Tips to healthy living. Click here to start.
Check out our site full of vegetarian meal planning ideas!
Find your local office to get involved in your community.
A new tool to increase the convenience of portion management
Get recipes, tips and more! Join the conversation!
Learn more about Dribble to Stop Diabetes