CAL P/SERVE
487
kJ P/SERVE
2040
FAT P/SERVE
5.3g
SODIUM P/SERVE
344g
Pilaf is traditionally a dish in which a grain, such as rice or cracked wheat, is browned in oil, and then cooked in a seasoned broth. This is a one pot dish, should take 20 -25 mins to make and very filling.
To create a vegetarian version of this dish, simply omit the bacon.
Ingredients
- 1 cup uncooked rice, long grain
- 2 short cut bacon, chopped
- 1 cup broccoli
- ½ red capsicum, diced
- 1 cup beef stock
- 1 cup water
- 1 tomato diced
- 1 tsp. smoked paprika
- 1 clove crushed garlic
- Handful parsley
- 1 tbsp. olive oil
Method
- In a pot heat oil and sauté bacon and capsicum for 5 mins.
- Add garlic and smoked paprika, stir in and then add the raw rice and coat with the paprika. Season with cracked pepper.
- Add the beef stock and water, stir then put lid on the pot and simmer on low heat for 10 mins.
- After 10 mins, add broccoli, stir and simmer a further 5 mins then turn off heat. Add chopped tomatoes and parsley, stir and leave for a couple of minutes so the rice has absorbed all the liquid.
-
Serve as a lunch for 2 or as a side with chicken.
Nutrition Table
Servings: 2
Serving size:537g
Average Serve | Average 100g | |
---|---|---|
Energy | 2040 kJ | 380 kJ |
487 Cal | 91 Cal | |
Protein | 15.0 g | 2.8 g |
Fat, total | 5.3 g | 1.0 g |
- Saturated | 1.8 g | 0.4 g |
Carbohydrate | 91.4 g | 17.0 g |
- Sugars | 4.5 g | 0.8 g |
Sodium | 344 mg | 64 mg |