Macadamia Pilaf

Gluten Free
Dairy Free
Health score
9%
Macadamia Pilaf
45 min.
11
302kcal

Suggestions

Ingredients

  • 0.2 lb butter 
  • cups chicken broth 
  • cloves garlic minced pressed
  • oz roasted macadamia nuts salted coarsely chopped
  • 0.5 lb onion chopped
  • tablespoons parsley chopped
  • 2.7 cups short medium-grain white
  • 0.3 teaspoon pepper white

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. In a 10- to 12-inch frying pan over medium heat, melt 1 tablespoon butter.
  2. Add the macadamia nuts and stir until slightly darker brown, about 3 minutes. Scrape from pan into small bowl and set aside.
  3. Add remaining butter, onion, and garlic to pan. Stir often over medium-high heat until onion is limp, about 5 minutes.
  4. Add rice and stir often until grains turn opaque, about 5 minutes.
  5. Add the broth and pepper.
  6. Heat to a simmer.
  7. Pour the mixture into a shallow 2 1/2- to 3-quart casserole; cover tightly.
  8. Bake in a 375 oven until rice is tender to bite, 40 to 45 minutes. Uncover and sprinkle with nuts and parsley.

Nutrition Facts

Calories302kcal
Protein6.48%
Fat40.96%
Carbs52.56%

Properties

Glycemic Index
14.56
Glycemic Load
22.14
Inflammation Score
-4
Nutrition Score
7.5952174728331%

Flavonoids

Apigenin
1.57mg
Luteolin
0.01mg
Isorhamnetin
1.03mg
Kaempferol
0.15mg
Myricetin
0.13mg
Quercetin
4.2mg

Nutrients percent of daily need

Calories:302.12kcal
15.11%
Fat:13.85g
21.31%
Saturated Fat:2.49g
15.58%
Carbohydrates:39.99g
13.33%
Net Carbohydrates:38.12g
13.86%
Sugar:1.78g
1.98%
Cholesterol:1.71mg
0.57%
Sodium:385.98mg
16.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.93g
9.85%
Manganese:1mg
49.83%
Vitamin B1:0.19mg
12.33%
Vitamin K:12.07µg
11.49%
Selenium:7.71µg
11.01%
Copper:0.2mg
10.07%
Phosphorus:83.69mg
8.37%
Fiber:1.87g
7.49%
Magnesium:28.35mg
7.09%
Vitamin B6:0.14mg
6.91%
Vitamin A:309.29IU
6.19%
Vitamin B3:1.2mg
6%
Vitamin B2:0.1mg
5.82%
Vitamin B5:0.58mg
5.8%
Iron:0.91mg
5.04%
Zinc:0.74mg
4.9%
Potassium:145.23mg
4.15%
Vitamin C:2.9mg
3.51%
Calcium:34.15mg
3.41%
Folate:9.84µg
2.46%
Vitamin E:0.36mg
2.42%
Source:My Recipes