Tested till perfect Vegetable and Rice Pilaf

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: July 2005

Recipe3 out of 5 based on 16 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4


  • 1 tbsp 1tbspvegetable oil
  • 2 2cloves garlic, minced
  • 1 cup 1cupchopped carrotcarrots
  • 1/4 tsp 1/4tspeach salt and pepper
  • 1 cup 1cuplong-grain rice
  • 2 cups 2cupschicken stock
  • 1 1sweet red peppersweet red peppers, chopped
  • 3/4 cup 3/4cupfrozen corn kernels
  • 2 2green oniongreen onions, thinly sliced
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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 :

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.

Nutritional Information Per serving: about

cal 267 pro 8g total fat 5g sat. fat 1g
carb 49g fibre 3g chol 0mg sodium 555mg

% RDI:

calcium 4 iron 8 vit A 81 vit C 87
folate 12
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