Vegetable Pilaf for Four

Author: Canadian Living

Adding vegetables to rice increases your daily intake by one more serving.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2004

Ingredients

  • 2 tablespoons butter
  • 2 tablespoons vegetable oil
  • 1 cup chopped carrots
  • 1/2 onion chopped
  • 1 clove garlic minced
  • 1/2 teaspoon ground cumin optional
  • 1/4 teaspoon pepper
  • 1 cup long grain rice such as basmati
  • 2 cups low-sodium chicken stock
  • 1 cup frozen peas
  • 1 cup thinly sliced broccoli floret
  • 1/4 cup chopped fresh parsley

Method

In large saucepan, melt butter over medium heat; cook carrots, onion, garlic, cumin (if using) and pepper until onion is softened, about 3 minutes. Add rice; cook, stirring, for 2 minutes.

Stir in stock and bring to boil; reduce heat, cover and simmer until rice is tender and liquid is absorbed, 12 to 15 minutes.

Add peas, broccoli and parsley; toss with fork. Cover; let stand for 5 minutes.

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

  • Sodium 416 mg
  • Protein 8 g
  • Calories 278.0
  • Total fat 6 g
  • Cholesterol 19 mg
  • Saturated fat 4 g
  • Total carbohydrate 47 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 81.0
  • Vitamin C 43.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetable Pilaf for Four

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