Vegetable Pilaf for Four
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 278278 cal |
| pro | 8 g8g pro |
| total fat | 6 g6g total fat |
| sat. fat | 4 g4g sat. fat |
| carb | 47 g47g carb |
| fibre | 4 g4g fibre |
| chol | 19 mg19mg chol |
| sodium | 416 mg416mg sodium |
| % RDI: | - |
| calcium | 55 calcium |
| iron | 1010 iron |
| vit A | 8181 vit A |
| vit C | 4343 vit C |
| folate | 2020 folate |
Adding vegetables to rice increases your daily intake by one more serving.
Ingredients
- 2 tbsp butter 2 tbsp butter or vegetable oil
- 1 cup chopped carrots 1 cup chopped carrots
- 1/2 onion , chopped1/2 onion, chopped
- 1 clove garlic , minced1 clove garlic, minced
- 1/2 tsp ground cumin , optional1/2 tsp ground cumin, optional
- 1/4 tsp pepper 1/4 tsp pepper
- 1 cup long grain rice , such as basmati1 cup long grain rice, such as basmati
- 2 cups low-sodium chicken stock 2 cups low-sodium chicken stock
- 1 cup frozen peas 1 cup frozen peas
- 1 cup thinly sliced broccoli florets 1 cup thinly sliced broccoli florets
- 1/4 cup chopped fresh parsley 1/4 cup 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.
Source : Canadian Living Magazine: November 2004
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