Winter pilaf

Gluten Free
Dairy Free
Health score
20%
Winter pilaf
45 min.
2
455kcal

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Ingredients

  • tsp olive oil 
  •  onion white red chopped
  •  garlic clove crushed
  •  cardamom pods 
  • tsp ground cumin 
  •  cinnamon sticks 
  • 100 brown and rice wild mixed (or basmati)
  • 300 ml vegetable stock 
  • handful turkey shredded leftover cooked
  • handful nuts toasted
  • handful coriander roughly chopped
  • servings cranberry sauce leftover

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a pan and gently fry the onions and garlic until softened, about 5 mins.
  2. Add the spices and rice, then stir-fry for 1-2 mins.
  3. Pour in the hot stock and simmer until the stock is nearly all absorbed, about 20-25 mins. Stir in the turkey, add seasoning, then continue cooking until warmed through. Scatter over the nuts and coriander. Divide between two bowls and serve with a dollop of cranberry sauce.

Nutrition Facts

Calories455kcal
Protein7.21%
Fat22.94%
Carbs69.85%

Properties

Glycemic Index
118.71
Glycemic Load
24.36
Inflammation Score
-7
Nutrition Score
16.190869641774%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
2.76mg
Kaempferol
0.37mg
Myricetin
1.93mg
Quercetin
13.93mg

Nutrients percent of daily need

Calories:454.65kcal
22.73%
Fat:12.03g
18.5%
Saturated Fat:1.7g
10.62%
Carbohydrates:82.37g
27.46%
Net Carbohydrates:75.38g
27.41%
Sugar:25.95g
28.84%
Cholesterol:0.36mg
0.12%
Sodium:609.83mg
26.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.5g
17.01%
Manganese:3.77mg
188.38%
Magnesium:127.04mg
31.76%
Fiber:7g
27.99%
Phosphorus:233.4mg
23.34%
Vitamin B6:0.42mg
20.78%
Copper:0.41mg
20.46%
Vitamin B1:0.29mg
19.43%
Iron:3.3mg
18.35%
Vitamin B3:3.18mg
15.88%
Zinc:2.11mg
14.06%
Potassium:411.21mg
11.75%
Vitamin B5:1.03mg
10.26%
Vitamin A:503.34IU
10.07%
Vitamin K:9.38µg
8.93%
Calcium:88.05mg
8.8%
Vitamin C:6.82mg
8.27%
Folate:30.17µg
7.54%
Vitamin E:1.11mg
7.41%
Vitamin B2:0.1mg
5.77%
Selenium:1µg
1.43%