Brown Rice With Feta, Pistachios, and Mint

Vegetarian
Gluten Free
Health score
1%
Brown Rice With Feta, Pistachios, and Mint
30 min.
8
147kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.3 cup feta cheese crumbled
  • tablespoons mint leaves fresh chopped
  • 0.5 teaspoon lemon zest 
  • 0.5 teaspoon pepper 
  • 0.3 cup pistachios chopped
  • cups quick-cooking brown rice uncooked
  • teaspoon salt 
  •  shallots minced

Equipment

  • sauce pan

Directions

  1. Melt butter in a medium saucepan over medium-high heat.
  2. Add shallots, and saut 1 minute. Stir in salt and 3 1/4 cups water; bring to a boil. Stir in brown rice; cover, reduce heat to low, and cook 10 minutes or until water is absorbed and rice is tender. Stir in feta cheese and next 4 ingredients.
  3. Note: We tested with Uncle Ben's Whole Grain Fast & Natural Instant Brown Rice.
  4. Long-Grain Rice With Feta, Pistachios, and Mint: Substitute 1 cup uncooked long-grain rice for 2 cups quick-cooking brown rice. Reduce water to 2 cups. Cook, covered, 20 minutes or until water is absorbed and rice is tender. Prep: 15 min., Cook: 25 min.

Nutrition Facts

Calories147kcal
Protein9.22%
Fat35.53%
Carbs55.25%

Properties

Glycemic Index
19.63
Glycemic Load
0.44
Inflammation Score
-4
Nutrition Score
5.6934782603513%

Flavonoids

Cyanidin
0.28mg
Catechin
0.14mg
Epigallocatechin
0.08mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.58mg
Hesperetin
0.19mg
Apigenin
0.1mg
Luteolin
0.24mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:147kcal
7.35%
Fat:5.82g
8.96%
Saturated Fat:2.68g
16.73%
Carbohydrates:20.37g
6.79%
Net Carbohydrates:19.17g
6.97%
Sugar:0.81g
0.89%
Cholesterol:11.7mg
3.9%
Sodium:370.18mg
16.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.4g
6.79%
Folate:66.99µg
16.75%
Vitamin B1:0.25mg
16.36%
Manganese:0.32mg
15.81%
Selenium:9.09µg
12.98%
Iron:1.72mg
9.57%
Vitamin B3:1.65mg
8.25%
Vitamin B6:0.14mg
6.81%
Phosphorus:66.17mg
6.62%
Copper:0.1mg
5.16%
Fiber:1.2g
4.8%
Vitamin A:203.84IU
4.08%
Calcium:40.49mg
4.05%
Zinc:0.58mg
3.86%
Vitamin B2:0.06mg
3.5%
Magnesium:11.67mg
2.92%
Potassium:82.41mg
2.35%
Vitamin B5:0.19mg
1.89%
Vitamin C:1.47mg
1.79%
Vitamin B12:0.09µg
1.42%
Vitamin E:0.19mg
1.27%
Source:My Recipes