Vegetable Pilaf
Most children love rice. You can make this vegetable pilaf as a side dish for your family dinner and save a container for your child's lunch. Add some thinly sliced black forest ham or smoked turkey for extra protein. Your child can eat it cold or warm it up in the microwave at school.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 278 |
| pro | 8 g |
| total fat | 6 g |
| sat. fat | 4 g |
| carb | 47 g |
| fibre | 4 g |
| chol | 19 mg |
| sodium | 416 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 10% |
| vit A | 81% |
| vit C | 43% |
| folate | 20% |
-
2 tbsp (25 mL) butter or vegetable oil
1 cup (250 mL) chopped carrots
Half onion, chopped
1 clove garlic, minced
1/2 tsp (2 mL) ground cumin (optional)
1/4 tsp (1 mL) pepper
1 cup (250 mL) long-grain rice (such as basmati)
2 cups (500 mL) low-sodium chicken stock
1 cup (250 mL) frozen peas
1 cup (250 mL) thinly sliced broccoli florets
1/4 cup (50 mL) chopped fresh parsley
Preparation:
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.
Additional Information
Source
Canadian Living Magazine: November 2004
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