Vegetable and Rice Pilaf
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 267 |
| pro | 8 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 49 g |
| fibre | 3 g |
| chol | 0 mg |
| sodium | 555 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 8% |
| vit A | 81% |
| vit C | 87% |
| folate | 12% |
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1 tbsp (15 mL) vegetable oil
2 cloves garlic, minced
1 cup (250 mL) chopped carrots
1/4 tsp (1 mL) each salt and pepper
1 cup (250 mL) long-grain rice
2 cups (500 mL) chicken stock
1 sweet red pepper, chopped
3/4 cup (175 mL) frozen corn kernels
2 green onions, thinly sliced
Preparation:
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.
Additional Information
-
Freeze-ahead
Prepare up to point of simmering rice and peppers. Let cool for 30 minutes. Refrigerate until cold. Transfer to small baking dish (or dishes). Cover and overwrap with foil; freeze for up to 2 weeks. Thaw in refrigerator. Add small amount of water to rice (for entire portion, add 2 tbsp/25 mL water, less for smaller portions). Stir in corn and green onions. Bake in 350°F (180°C) oven until hot, about 35 minutes. (Or microwave at medium-high/70%, tossing once with fork, until hot, about 5 minutes.)Tip: Add one or two large whole wheat tortillas and some lettuce wrapped separately to the lunch box. At school, your child can spoon the rice mixture into the tortilla and roll up with the lettuce.
Source
Canadian Living Magazine: July 2005
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