Vegetable and Rice Pilaf

Author: Canadian Living

Kids love rice, so why not make this as a side dish for dinner and save some for your child's lunch the next day, warmed up and popped into a vacuum bottle? You can also divide it into smaller containers to freeze.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cloves garlic minced
  • 1 cup chopped carrots
  • 1/4 teaspoon each salt and pepper
  • 1 cup long-grain rice
  • 2 cups chicken stock
  • 1 sweet red pepper chopped
  • 3/4 cups frozen corn kernels
  • 2 green onions thinly sliced

Method

In heavy saucepan, heat oil over medium heat; fry garlic, carrots, salt and pepper, stirring occasionally, until softened, about 3 minutes. Add rice; cook, stirring, for 1 minute.

Stir in stock and red pepper; bring to boil. Reduce heat to low; cover and simmer for 15 minutes.

Using fork, stir in corn and green onions; cover and cook until rice is tender and liquid is absorbed, about 10 minutes.

 

Nutritional facts <b>Per serving:</b> about

  • Sodium 555 mg
  • Protein 8 g
  • Calories 267.0
  • Total fat 5 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 49 g

%RDI

  • Iron 8.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 81.0
  • Vitamin C 87.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetable and Rice Pilaf