Wild Rice Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
54%
Wild Rice Pilaf
45 min.
4
143kcal

Suggestions

Ingredients

  • 0.5 cup bell pepper chopped
  • 0.5 cup julienne-cut carrot 
  • cups rice wild cooked
  • tablespoons radishes sliced
  • 0.3 cup onion red chopped
  • 0.3 cup snow peas sliced

Equipment

  • bowl
  • frying pan
  • microwave

Directions

  1. Heat a saut pan over medium-high heat; add 2 teaspoons olive oil.
  2. Add bell peppers, carrots, and red onion; cook 2 minutes. Microwave rice 5 minutes; transfer to a bowl.
  3. Add peas, radishes, 1 tablespoon fresh lime juice, and 1 tablespoon seasoned rice vinegar to rice; season with salt and pepper.
  4. Fab tip: Make the rice look like five-star fare by shaping it into a timbale. Use a clean tuna can or deep, round-shaped biscuit cutter coated with cooking spray to pack in 1 cup rice mixture. Turn it over onto the serving plate, and voil!

Nutrition Facts

Calories143kcal
Protein14.92%
Fat3.27%
Carbs81.81%

Properties

Glycemic Index
34.46
Glycemic Load
0.99
Inflammation Score
-9
Nutrition Score
11.453913185907%

Flavonoids

Pelargonidin
4.67mg
Luteolin
0.13mg
Isorhamnetin
0.5mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
2.11mg

Nutrients percent of daily need

Calories:143.39kcal
7.17%
Fat:0.54g
0.83%
Saturated Fat:0.09g
0.53%
Carbohydrates:30.55g
10.18%
Net Carbohydrates:27.05g
9.84%
Sugar:3.25g
3.61%
Cholesterol:0mg
0%
Sodium:19mg
0.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.57g
11.15%
Vitamin A:3327.09IU
66.54%
Vitamin C:30.29mg
36.72%
Manganese:0.42mg
21.18%
Fiber:3.5g
14%
Vitamin B6:0.27mg
13.47%
Folate:49.91µg
12.48%
Zinc:1.79mg
11.92%
Phosphorus:118.93mg
11.89%
Magnesium:46.72mg
11.68%
Vitamin B3:1.99mg
9.95%
Copper:0.17mg
8.58%
Vitamin B2:0.14mg
8.39%
Potassium:258.81mg
7.39%
Vitamin B1:0.1mg
6.62%
Iron:1.04mg
5.78%
Vitamin K:5.31µg
5.05%
Vitamin E:0.72mg
4.81%
Vitamin B5:0.36mg
3.63%
Calcium:17.06mg
1.71%
Selenium:1.16µg
1.65%
Source:My Recipes