These 2 pilaf recipes are better for blood sugar

These pilafs add a satisfying savoury taste to almost any meal, and they're good for regulating your blood sugar. Each are a succulent alternative to plain rice that could easily become regular staples in your home.

Preparation time: 15 minutes. Cooking time: 10 to 15 minutes. Serves 6.

Ingredients:

• 20 ml (4 tsp) olive oil, divided
• 250 g (1 c) chopped onion (1 medium)
• 250 g (1 c) quick-cooking barley
• 1 can (284 ml/14 oz) reduced-sodium chicken broth or vegetable broth (400 ml/1 3/4 c)
• 250 g (8 oz) mushrooms, stem ends trimmed, caps wiped clean, sliced (750 ml/3 c)
• 1 medium red pepper, seeded and diced
• 1 garlic clove, minced
• 50 ml (1/4 c) chopped fresh dill
• 15 ml (1 tbsp) balsamic vinegar or lemon juice
• Freshly ground pepper to taste

1. Heat 10 millilitres (two teaspoons) of the oil in a large pot over medium heat. Add the onion and cook, stirring often, until softened, two to three minutes. Add the barley and cook, stirring, for one minute. Add the broth and bring to a simmer.
2. Reduce the heat to low, cover and simmer until the barley is tender and the liquid has been absorbed, 10 to 15 minutes.
3. Meanwhile, heat the remaining 10 millilitres (two teaspoons) oil in a large nonstick skillet over medium-high heat. Add the mushrooms, red pepper and garlic.
4. Cook, stirring often, until tender, three to five minutes. Add to the barley, along with dill, vinegar and ground pepper. Stir gently to mix.

Per 2/3 cup serving: 128 calories, 5 g protein, 21 g carbohydrates, 3 g fibre, 4 g total fat, 1 g saturated fat, 1 mg cholesterol, 45 mg sodium. 

Preparation time: 10 minutes. Cooking time: 45 to 55 minutes. Serves 6.

Ingredients:

• 10 ml (2 tsp) olive oil
• 150 g (1 c) chopped onion (1 medium)
• 200 g (1 c) long-grain brown rice
• 1 can (284 ml/14 oz) reduced-sodium chicken broth or vegetable broth
• 175 ml (3/4 c) water
• 50 ml (1/4 c) whole flaxseeds
• 10 ml (2 tsp) freshly grated lemon zest
• 15 ml (1 tbsp) lemon juice
• 50 ml (1/4 c) chopped fresh parsley
• Freshly ground pepper to taste

1.  Heat the oil in a large, heavy pot over medium heat. Add the onion and cook, stirring often, until softened, two to three minutes. Add the rice and stir for 30 seconds. Add the broth and water and bring to a simmer.
2. Reduce heat to low, cover and simmer until the rice is tender and the liquid has been absorbed, 45 to 55 minutes.
3. Meanwhile, toast the flaxseeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and starting to pop, two to three minutes.
4. Transfer to a small bowl and let cool. Place the flaxseeds in a spice grinder or blender. Pulse several times until broken down but not ground.
5. When rice is ready, add the flaxseeds, lemon zest, lemon juice, parsley and pepper. Fluff and mix gently with a fork.

Per 1/2 cup serving: 166 calories, 4 g protein, 27 g carbohydrates, 3 g fibre, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 166 mg sodium.

If you don't have time to cook brown rice, substitute parboiled (converted) white rice. Use 50 millilitres (1/4 cup) water and cook the pilaf for about 20 minutes.

These easy pilafs are delicious with meat entrees or can stand on their own as healthy lunches. Either way, you'll have something that's surprisingly easy to make and good for your blood sugar.

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