Rice Pilaf Garden Style

Health score
5%
Rice Pilaf Garden Style
30 min.
10
253kcal

Suggestions

Ingredients

  • 1.5 cups rice 
  • 1.5 cups cremini mushrooms sliced
  • teaspoon lemon zest grated
  • cups chicken stock see low-sodium
  • tablespoon olive oil 
  • 1.5 cups orzo pasta 
  • 0.5 cup parmesan grated
  • tablespoons parsley leaves italian chopped
  • teaspoon freshly crackled pepper black
  • cup roma tomatoes diced seeded
  • 10 servings salt 
  • 0.3 cup shallots minced
  • tablespoon butter unsalted
  • 1.5 cups zucchini shredded

Equipment

  • bowl
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a large pot, heat olive oil and butter over medium-high heat. When the butter melts, add in the rice and pasta.
  3. Saute for 4 to 5 minutes, then add the shallots and saute 2 minutes more.
  4. Add the zucchini and mushrooms and mix to combine. Stir in the stock and bring the mixture to a simmer. Cover and cook for 14 to 16 minutes.
  5. Add the tomatoes, parsley, lemon zest and Parmesan. Season with the black pepper and salt, if needed.
  6. Transfer to a serving bowl and serve.

Nutrition Facts

Calories253kcal
Protein14.27%
Fat17.47%
Carbs68.26%

Properties

Glycemic Index
27.72
Glycemic Load
20.73
Inflammation Score
-4
Nutrition Score
9.7556522566339%

Flavonoids

Naringenin
0.16mg
Apigenin
1.72mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.15mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:253.04kcal
12.65%
Fat:4.91g
7.56%
Saturated Fat:2g
12.5%
Carbohydrates:43.17g
14.39%
Net Carbohydrates:41.26g
15%
Sugar:2.52g
2.8%
Cholesterol:6.41mg
2.14%
Sodium:302.58mg
13.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.03g
18.05%
Selenium:22.48µg
32.11%
Manganese:0.63mg
31.45%
Vitamin K:17.24µg
16.42%
Phosphorus:160.77mg
16.08%
Copper:0.25mg
12.56%
Vitamin B3:2.47mg
12.35%
Vitamin C:8.37mg
10.14%
Potassium:328.13mg
9.38%
Calcium:86.73mg
8.67%
Vitamin B6:0.17mg
8.62%
Vitamin B2:0.14mg
8.4%
Magnesium:30.74mg
7.69%
Fiber:1.9g
7.61%
Vitamin A:377.14IU
7.54%
Zinc:1.08mg
7.22%
Vitamin B5:0.65mg
6.47%
Iron:1.03mg
5.73%
Folate:20.66µg
5.17%
Vitamin B1:0.07mg
4.91%
Vitamin E:0.46mg
3.08%
Vitamin B12:0.14µg
2.4%