Vegetable Pilaf Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 large yellow onion, finely chopped
5 cm piece ginger, peeled, finely chopped
2 garlic cloves, crushed
3 cups chicken stock
1 1/2 cups long grain rice, well rinsed
1 cup frozen mixed vegetables
1/2 cup frozen beans

Directions:

Heat oil in a large saucepan over medium heat. Reduce heat to low and add onion. Cover and cook for 10 minutes or until onion is soft.
Add garlic and cook for 2 minutes.
Add stock and bring to the boil over medium heat.
Add rice and 1 teaspoon salt and stir to combine. Reduce heat to low.
Add all the frozen vegetables. Cover and cook for 15 to 20 minutes or until rice is tender and liquid is absorbed.
Remove from heat and allow to stand, covered, for 5 minutes.
Serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	179.06 Kcal (750 kJ)
Calories from fat	80.63 Kcal
		% Daily Value*
Total Fat	8.96g	14%
Cholesterol	5.4mg	2%
Sodium	289.28mg	12%
Potassium	395.23mg	8%
Total Carbs	19.09g	6%
Sugars	3.84g	15%
Dietary Fiber	3.51g	14%
Protein	7.76g	16%
Vitamin C	7.7mg	13%
Iron	0.8mg	5%
Calcium	35.9mg	4%

Amount Per 100 g
Calories	61.47 Kcal (257 kJ)
Calories from fat	27.68 Kcal
		% Daily Value*
Total Fat	3.08g	14%
Cholesterol	1.85mg	2%
Sodium	99.32mg	12%
Potassium	135.69mg	8%
Total Carbs	6.55g	6%
Sugars	1.32g	15%
Dietary Fiber	1.2g	14%
Protein	2.67g	16%
Vitamin C	2.7mg	13%
Iron	0.3mg	5%
Calcium	12.3mg	4%

* 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

3.6

Points
5

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free

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