Archive for September, 2012

Millet Rice and Nut Pilaf

Saturday, September 1st, 2012

This recipe is an interesting and delicious vegetarian variation of rice in a meal. By exchanging margarine for the butter the dish becomes vegan. Either way the dish is low in cholesterol and sodium.

Ingredients:

1/2 oz unsalted butter or margarine

3-1/4 cups water

1/2 vegetable bouillon cube, crumbled, large

1 cup long-grain rice

1 cup frozen peas, thawed

3/4 cup millet

1 medium onion, chopped

3/4 cup walnut pieces

Directions:

Melt butter in a medium saucepan over medium heat. Cook onion about 2 minutes, stirring until onion is soft. Stir in rice and millet, to coat grains with butter. Add water and stock cube. Increase heat to high and bring to a boil. Reduce heat to very low, cover tightly and cook 15 minutes. Remove from heat, add peas, without stirring. Cover tightly and cook an additional 5-10 minutes, or until rice is tender and water is absorbed.
Add nuts and stir gently with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 430; % Calories From Fat 41.9%; Total Fat 20g; Saturated Fats 3.1g; Mono-unsaturated Fats 4.9g; Poly-unsaturated Fats 9.8g; Cholesterol 8.1mg; Sodium 110mg; Total Carbohydrates 52g; Dietary Fiber 7.9g; Sugar 4g; Protein 14g.

More Information:

Vitamins:

Thiamin B1 0.37 mg
Vitamin K 12 mcg
Vitamin A 440 IU
Vitamin E 0.64 mg
Pantothenic Acid 1 mg
Vitamin B6 0.46 mg
Riboflavin B2 0.22 mg
Choline 24 mg
Vitamin D 0 IU
Vitamin C 7.7 mg
Vitamin B12 0.0079 mcg
Niacin B3 3.5 mg

Minerals:

Sodium 110 mg
Zinc 2.3 mg
Copper 0.77 mg
Calcium 47 mg
Iron 3.2 mg
Manganese 2.1 mg
Magnesium 120 mg
Phosphorus 320 mg
Fluoride 150 mcg
Potassium 380 mg
Selenium 9.5 mcg