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Asparagus Rice Pilaf


  • ¼ cup vegetable oil such as canola oil
  • 2 ounces (2 cups) uncookedspaghetti, broken
  • ½ cup minced onion
  • ½ TSP minced garlic
  • 1 ½ cup rice (can use flavored rice such as jasmine rice)
  • 2 cups vegetable broth
  • 1 cup water
  • ¼ TSP salt and 1 TSP pepper
  • ½ pound fresh asparagus, trimmed and cut into 2 inch pieces


  1. Heat the oil in medium saucepan over medium-low heat. Increase heat to medium, and stir in spaghetti, cooking for a few minutes until coated and lightly browned, stirring often.
  2. Stir in onion and garlic into the saucepan, and cook about two minutes until tender. Stir in rice, and cook about five minutes. Pour in vegetable broth. Season with salt and pepper. Bring the mixture to a boil, cover, and cook 20 minutes, until rice is tender and liquid is absorbed. Add more water if necessary.
  3. Steam or boil asparagus in medium saucepan with a little bit of water until tender but firm.
  4. Mix asparagus into the rice mixture and serve warm.


Serve with salad and beans; or with lean meat/poultry/fish.

Courtesy of:
Raquel Pereira MS RD LD

Nutrition Facts Servings Per Recipe: 6
Amount Per Serving Calories 297
Total Fat 14.2g
Saturated Fat 1.8g
Polyunsat Fat 1.4g
Monounsat Fat 10g
Cholesterol 0 mg
Sodium 837.4 mg
Total Carbohydrate 48.1g
Dietary Fiber 1.3g
Sugars 2.3g
Protein 4.2g

Exchanges per Serving

3 carb choices
3 starches
3 fat