Brown Rice Pilaf

Vegetarian
Gluten Free
Dairy Free
Health score
14%
Brown Rice Pilaf
45 min.
8
116kcal

Suggestions


Welcome to a delightful culinary experience with our Brown Rice Pilaf! This vibrant and nutritious dish is not only vegetarian, gluten-free, and dairy-free, but it also packs a punch of flavor and health benefits. Perfectly suited for any occasion, whether as a side dish, antipasti, starter, or even a snack, this pilaf is sure to impress your family and friends.

Imagine the nutty aroma of brown rice simmering in a savory broth, complemented by the sweetness of shredded carrots and the crispness of finely chopped celery. Each bite is a harmonious blend of textures and tastes, enhanced by the subtle kick of ground red pepper and the freshness of green onions. Topped with toasted slivered almonds, this dish not only looks beautiful but also adds a satisfying crunch that elevates the entire experience.

In just 45 minutes, you can create a wholesome meal that is both filling and nourishing, with only 116 calories per serving. Plus, the high fiber content of brown rice makes it a fantastic choice for those looking to manage their blood sugar levels while enjoying a delicious meal. So, gather your ingredients and get ready to embark on a flavorful journey with our Brown Rice Pilaf – a dish that celebrates health, taste, and simplicity!

Ingredients

  • cup brown rice uncooked
  • 0.5 cup carrots shredded
  • 0.5 cup celery finely chopped
  • cups less-sodium chicken broth fat-free
  •  garlic clove minced
  • 0.3 cup green onions thinly sliced
  • 0.3 teaspoon ground pepper red
  • 0.5 teaspoon salt 
  • tablespoons slivered almonds toasted

Equipment

  • sauce pan

Directions

  1. Bring broth to a boil in a heavy saucepan; stir in rice and next 5 ingredients.
  2. Cover, reduce heat, and simmer 50 to 55 minutes or until rice is tender and liquid is absorbed. Stir in green onions and almonds.
  3. Tip: Brown rice has twice the fiber of white rice. Increasing the fiber in your diet may help control blood sugar.

Nutrition Facts

Calories116kcal
Protein10.51%
Fat20.32%
Carbs69.17%

Properties

Glycemic Index
30.2
Glycemic Load
10.56
Inflammation Score
-8
Nutrition Score
8.1469565111658%

Flavonoids

Cyanidin
0.09mg
Catechin
0.05mg
Epigallocatechin
0.1mg
Epicatechin
0.02mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
0.18mg
Luteolin
0.08mg
Isorhamnetin
0.1mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:115.88kcal
5.79%
Fat:2.65g
4.08%
Saturated Fat:0.28g
1.74%
Carbohydrates:20.32g
6.77%
Net Carbohydrates:18.62g
6.77%
Sugar:0.8g
0.88%
Cholesterol:0mg
0%
Sodium:389.59mg
16.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.09g
6.18%
Manganese:1.01mg
50.59%
Vitamin A:1422.06IU
28.44%
Magnesium:47.13mg
11.78%
Phosphorus:93.21mg
9.32%
Vitamin K:9.43µg
8.98%
Vitamin B3:1.6mg
7.99%
Vitamin B1:0.12mg
7.94%
Vitamin B6:0.16mg
7.89%
Vitamin E:1.07mg
7.11%
Fiber:1.71g
6.83%
Copper:0.13mg
6.25%
Vitamin B5:0.48mg
4.82%
Potassium:161.59mg
4.62%
Vitamin B2:0.08mg
4.51%
Zinc:0.65mg
4.36%
Iron:0.74mg
4.12%
Folate:12.84µg
3.21%
Calcium:28.47mg
2.85%
Selenium:1.51µg
2.16%
Vitamin B12:0.11µg
1.89%
Vitamin C:1.42mg
1.72%
Source:My Recipes