Shittake Mushroom, Asparagus & Brown Rice Pilaf

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Shittake Mushroom, Asparagus & Brown Rice Pilaf

We've all heard that brown rice is supposed to be better for you than white rice, right?

But why? And how much better? Lots better!!!

Consider that the milling and polishing process that turns brown rice into white rice destroys:

50% of the manganese
50%of the phosphorous
60% of the the iron
67% of the vitamin B3
80% of the vitatmin B1
And 90% of the vitatmin B6

No wonder the manufacturers of white rice need to "enrich" it with vitamin B1 and B3 and iron..

Need more reason to consider adding this tasty grain to your diet?

Consider the 2003 research study from Harvard which found that women eating a diet high in whole grains where almost 50% less likely to gain weight over time than those who ate a diet high in refined grains (like white rice). Plus diets high in whole grains have been associated with: lower cholesterol levels, lower cancer rates and decreased risk of cardiovascular disease.

1 cup of sliced fresh shittake mushrooms
1 cup of asparagus spears cut into 1-inch peices
1 clove of garlic, minced
1 tablespoon of olive oil
3 cups of cooked long-grain brown rice
1/4 cup of toasted pine nuts
1/4 cup of scallions
1 tablespoon of grated lemon peel
1/2 teaspoon salt
1/2 teaspoon of fresh ground black pepper

In a large skillet, saute mushrooms, asparagus and garlic in olive oil over medium high-heat until tender (about 2 minutes or so). Add cooked rice, toasted pine nuts, scallions, lemon peel, salt and pepper. Stir and cook until heated thoroughly. Serve immediately.

Makes 6 servings, 170 kcals per serving, 1 gram saturated fat, 0 grams of cholesterol, 4 grams of protein and 31 grams of carbohydrates.