Medjool Pilaf

Gluten Free
Dairy Free
Health score
9%
Medjool Pilaf
45 min.
4
355kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  • cup rice 
  • tablespoon butter 
  • 0.5 teaspoon cumin seed 
  • cups fat-skimmed chicken broth 
  • 0.3 teaspoon ground cardamom 
  • 0.5 teaspoon ground ginger 
  • oz medjool dates 
  • 0.5 cup onion chopped
  • 0.5 cup peas frozen
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 10- to 12-inch frying pan over medium heat, stir almonds often until golden, about 5 minutes.
  2. Pour from pan and reserve.
  3. Add butter and onion to pan. Stir occasionally until onion is limp, about 5 minutes. Meanwhile, pit and chop 1/2 the dates.
  4. Cut remaining dates lengthwise into 1/2-inch-wide slices; discard pits.
  5. Add rice to onion. Stir often until rice is opaque, about 4 minutes.
  6. Add cumin, ginger, and cardamom; stir 1 minute longer.
  7. Add 1/2 teaspoon salt, broth, and chopped dates. Bring to a boil over high heat, then reduce heat, cover, and simmer, stirring occasionally, until rice is tender to bite, about 15 minutes.
  8. Stir in peas and cook just until they're hot, 1 to 2 minutes.
  9. Pour pilaf into a bowl and top decoratively with sliced dates and almonds.
  10. Add more salt to taste.

Nutrition Facts

Calories355kcal
Protein7.76%
Fat15.78%
Carbs76.46%

Properties

Glycemic Index
38.13
Glycemic Load
23.43
Inflammation Score
-5
Nutrition Score
11.524782564329%

Flavonoids

Cyanidin
0.14mg
Catechin
0.08mg
Epigallocatechin
0.15mg
Epicatechin
0.04mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Isorhamnetin
1.15mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:354.82kcal
17.74%
Fat:6.41g
9.85%
Saturated Fat:0.92g
5.74%
Carbohydrates:69.83g
23.28%
Net Carbohydrates:64.67g
23.51%
Sugar:25.92g
28.8%
Cholesterol:0mg
0%
Sodium:792.85mg
34.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.09g
14.17%
Manganese:0.98mg
48.97%
Fiber:5.16g
20.66%
Copper:0.35mg
17.73%
Selenium:10.3µg
14.71%
Phosphorus:143.37mg
14.34%
Magnesium:57.19mg
14.3%
Potassium:460.15mg
13.15%
Vitamin B3:2.59mg
12.96%
Vitamin B6:0.25mg
12.29%
Vitamin E:1.67mg
11.12%
Vitamin C:8.78mg
10.65%
Vitamin B2:0.17mg
9.73%
Vitamin B5:0.96mg
9.65%
Iron:1.6mg
8.92%
Vitamin B1:0.13mg
8.63%
Zinc:1.15mg
7.68%
Folate:28.35µg
7.09%
Calcium:69.09mg
6.91%
Vitamin A:320.36IU
6.41%
Vitamin K:5.59µg
5.33%
Vitamin B12:0.23µg
3.84%
Source:My Recipes