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Basic Pilaf

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Course: Lunch
Cook Time: 20 minutes
Servings: 4
Calories: 220kcal

Ingredients

  • 1 Tbsp. olive or canola oil
  • 1/2 onion (finely chopped)
  • 2-3 cloves garlic (minced)
  • 1 cup intact grain of your choice
  • Water or low-sodium vegetable broth (see chart)
  • 1/4 tsp. kosher salt
  • pinch black pepper

Instructions

  • Heat oil in a medium saucepan over medium-high heat until simmering.
  • Add chopped onion. Sauté until onions are translucent but not browned.
  • Add garlic. Allow to cook until fragrant, about 2 minutes. Do not brown.
  • Add grain and cook until grains are dry or slightly browned.
  • Add water or stock and bring to a boil.
  • Reduce heat to low.

Video

Nutrition

Calories: 220kcalCarbohydrates: 40gProtein: 4gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 122mgPotassium: 160mgFiber: 2gSugar: 1gVitamin A: 0.4IUVitamin C: 1mgCalcium: 22mgIron: 1mg
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Nutrition Facts
Basic Pilaf
Amount per Serving
Calories
220
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Sodium
 
122
mg
5
%
Potassium
 
160
mg
5
%
Carbohydrates
 
40
g
13
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Protein
 
4
g
8
%
Vitamin A
 
0.4
IU
0
%
Vitamin C
 
1
mg
1
%
Calcium
 
22
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.