Confetti Rice Pilaf with Toasted Flaxseed

Vegetarian
Gluten Free
Dairy Free
Health score
21%
Confetti Rice Pilaf with Toasted Flaxseed
45 min.
4
266kcal

Suggestions


Welcome to a delightful culinary adventure with our Confetti Rice Pilaf with Toasted Flaxseed! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians and those seeking gluten-free and dairy-free options, this rice pilaf is a versatile side dish that can elevate any meal.

Imagine fluffy basmati rice infused with the rich flavors of sautéed onions, zesty lemon, and fresh parsley, all harmoniously blended with the nutty crunch of toasted flaxseed. Each bite offers a delightful combination of textures and tastes, making it an ideal starter, snack, or antipasti. With just 45 minutes of your time, you can create a dish that is both nutritious and satisfying, boasting only 266 calories per serving.

Whether you're hosting a dinner party or simply looking to add a nutritious side to your weeknight meals, this Confetti Rice Pilaf is sure to impress. The toasted flaxseed not only adds a unique flavor but also packs a punch of healthy omega-3 fatty acids, making this dish as good for your body as it is for your taste buds. So, roll up your sleeves and get ready to enjoy a colorful, delicious, and healthful dish that everyone will love!

Ingredients

  • cup basmati long-grain uncooked
  • 0.3 teaspoon pepper black
  • 16 ounce less-sodium chicken broth fat-free canned
  • 0.3 cup flaxseeds 
  • 0.3 cup parsley fresh chopped
  • tablespoon juice of lemon fresh
  • teaspoons lemon rind grated
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. Place flaxseed in a small nonstick skillet; cook over low heat 5 minutes or until toasted, stirring constantly.
  2. Place flaxseed in a blender; process just until chopped.
  3. Heat oil in a saucepan over medium heat until hot.
  4. Add onion; cook over medium heat 3 minutes or until tender.
  5. Add rice. Cook 1 minute; stir constantly. Stir in broth; bring to a boil. Reduce heat; simmer 20 minutes or until rice is tender.
  6. Remove from heat; fluff with fork. Stir in flaxseed and remaining ingredients.
  7. Note: Flaxseed keeps best when stored in the refrigerator.

Nutrition Facts

Calories266kcal
Protein9.61%
Fat23.61%
Carbs66.78%

Properties

Glycemic Index
46.05
Glycemic Load
23.19
Inflammation Score
-6
Nutrition Score
12.65913044888%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.57mg
Quercetin
8.14mg

Nutrients percent of daily need

Calories:266.06kcal
13.3%
Fat:7.01g
10.79%
Saturated Fat:0.77g
4.81%
Carbohydrates:44.64g
14.88%
Net Carbohydrates:40.22g
14.63%
Sugar:2.25g
2.5%
Cholesterol:0mg
0%
Sodium:763.81mg
33.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.42g
12.85%
Vitamin K:63.57µg
60.54%
Manganese:0.85mg
42.55%
Fiber:4.42g
17.68%
Selenium:12.37µg
17.67%
Vitamin B1:0.24mg
15.72%
Magnesium:60.33mg
15.08%
Phosphorus:147.46mg
14.75%
Copper:0.28mg
13.8%
Vitamin C:10.75mg
13.03%
Vitamin B6:0.2mg
9.83%
Vitamin B3:1.8mg
9%
Iron:1.48mg
8.24%
Vitamin B5:0.78mg
7.83%
Potassium:258.95mg
7.4%
Zinc:1.1mg
7.31%
Folate:28.17µg
7.04%
Vitamin A:318.11IU
6.36%
Calcium:60.95mg
6.1%
Vitamin B2:0.08mg
4.67%
Vitamin B12:0.23µg
3.78%
Vitamin E:0.42mg
2.78%
Source:My Recipes