Pilaf With Summer Squash Recipe

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Ingredients:

Serving

2 cups long grain white rice
1 cup bulgar wheat
6 cups chicken stock (if you don'tsp have homemade stock i recommend tones soup base. ordinary bullion cubes don'tsp have enou)
1 onion, chopped
1 cup summer squash, shredded ( go ahead and use up that big , tough 1)
1/2 tsp cumin
1/4 tsp celery seed
1 garlic clove, minced
2 tbsp olive oil
2 tbsp butter
salt and pepper

Directions:

In a heavy-bottomed pot heat the olive oil and butter on medium to medium-high heat.
Add the rice, bulgar, onions, squash, and seasonings. Keep stirring as the rice loses the translucency that it got from the oil and goes white again. Be VERY careful not to burn it because scorched grain reeks and tastes horrible.
Once most of the rice is white add the chicken stock.
Bring to a boil. Cover and reduce heat.
Simmer 12-15 minutes, stirring several times.
Remove from heat and let stand, covered, for 5 minutes to finish absorbing the liquid.
Variations can be made by substituting orzo or broken spaghetti for the bulgar, beef stock for the chicken stock, or carrots, peas, spinach, or other vegetables for the shredded squash.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	103.64 Kcal (434 kJ)
Calories from fat	49.34 Kcal
		% Daily Value*
Total Fat	5.48g	8%
Cholesterol	8.69mg	3%
Sodium	172.59mg	7%
Potassium	162.82mg	3%
Total Carbs	8.96g	3%
Sugars	2.99g	12%
Dietary Fiber	1.3g	5%
Protein	4.65g	9%
Vitamin C	2.7mg	4%
Iron	0.1mg	0%
Calcium	10.3mg	1%

Amount Per 100 g
Calories	62.89 Kcal (263 kJ)
Calories from fat	29.94 Kcal
		% Daily Value*
Total Fat	3.33g	8%
Cholesterol	5.27mg	3%
Sodium	104.73mg	7%
Potassium	98.8mg	3%
Total Carbs	5.44g	3%
Sugars	1.81g	12%
Dietary Fiber	0.79g	5%
Protein	2.82g	9%
Vitamin C	1.6mg	4%
Calcium	6.3mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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