Basmati-Apple Pilaf with Asparagus

Basmati-Apple Pilaf with Asparagus
Basmati-Apple Pilaf with Asparagus

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Category: Vegetarian

Cuisine: American

Basmati-Apple Pilaf with Asparagus

Basmati-Apple Pilaf with Asparagus – Per serving: 149 calories (3% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 32 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 80 mg sodium, 134 mg potassium


  • 1/2 medium onion, chopped
  • 1 tart apple, cored, chopped
  • 12 spears asparagus cut into 1 inch pieces on the diagonal
  • 1 cup basmati rice, rinsed and drained
  • 2 cups water
  • 1/2 teaspoon olive oil
  • 1/4 teaspoon kosher salt


  1. Coat a nonstick pan with cooking spray. Sauté the onion until wilted. Add the apple and asparagus and sauté until the asparagus is cooked through. Set aside.
  2. In a covered pan add the rice, water, oil, and salt. Bring to a boil, lower heat, cover and simmer according to directions.
  3. When the rice is cooked, fold in the apple-asparagus mixture and 1/2 teaspoon of the reserved rub from the scallops.


Diabetic exchanges: 2 carbohydrate (1 1/2 bread/star ch, 1/2 fruit)

Nutrition Facts

Basmati-Apple Pilaf with Asparagus

Serves 6

Amount Per Serving
Calories 149
% Daily Value*
Total Fat 1 1.5%
Saturated Fat 0.1 0.5%
Trans Fat
Cholesterol 0 0
Sodium 80 3.3%
Total Carbohydrate 32 10.7%
Dietary Fiber 2 8%
Protein 3
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.