Pico de Gallo Pilaf

Dairy Free
Health score
12%
Pico de Gallo Pilaf
40 min.
4
300kcal

Suggestions

Ingredients

  • handful cilantro leaves finely chopped
  •  jalapeno seeded finely chopped
  •  lime zest juiced
  • tablespoon olive oil extra-virgin
  • 0.5 cup orzo pasta 
  •  plum tomatoes halved seeded finely chopped
  • small onion white red finely chopped
  • servings salt 
  • cups vegetable broth 
  • cup rice white

Equipment

  • bowl
  • pot

Directions

  1. Heat the extra-virgin olive oil in a sauce pot over medium heat.
  2. Add the orzo and toast until deep golden. Stir in the rice and broth and bring to boil. Reduce the heat to low, cover the pot and simmer for 17 to 18 minutes.
  3. In a small bowl, combine the tomatoes, onions, jalapeno, cilantro, and lime zest and juice. Season with salt, to taste.
  4. When rice is cooked, fluff with fork and stir in the salsa.
  5. Transfer to a serving bowl and serve.

Nutrition Facts

Calories300kcal
Protein8.89%
Fat12.87%
Carbs78.24%

Properties

Glycemic Index
77.3
Glycemic Load
30.01
Inflammation Score
-7
Nutrition Score
9.9391303995381%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.99mg
Luteolin
0.05mg
Isorhamnetin
0.88mg
Kaempferol
0.17mg
Myricetin
0.09mg
Quercetin
4.69mg

Nutrients percent of daily need

Calories:299.62kcal
14.98%
Fat:4.28g
6.59%
Saturated Fat:0.65g
4.06%
Carbohydrates:58.55g
19.52%
Net Carbohydrates:55.71g
20.26%
Sugar:4.36g
4.85%
Cholesterol:0mg
0%
Sodium:672mg
29.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.65g
13.3%
Manganese:0.78mg
38.89%
Selenium:19.01µg
27.16%
Vitamin C:19.08mg
23.13%
Vitamin A:880.67IU
17.61%
Fiber:2.84g
11.35%
Phosphorus:112.99mg
11.3%
Copper:0.21mg
10.71%
Vitamin K:10.99µg
10.46%
Vitamin B6:0.2mg
9.82%
Potassium:298.54mg
8.53%
Magnesium:31.86mg
7.97%
Vitamin B3:1.54mg
7.68%
Vitamin E:1.1mg
7.34%
Vitamin B5:0.68mg
6.8%
Zinc:0.93mg
6.22%
Vitamin B1:0.09mg
5.82%
Folate:22.6µg
5.65%
Iron:0.97mg
5.37%
Vitamin B2:0.06mg
3.4%
Calcium:33.88mg
3.39%