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Oriental Pilaf


Oriental Pilaf

Oriental Pilaf

Snow peas and carrots lend crunch, color and vitamin A to this delicious rice dish. Vitamin A promotes good vision and healthy skin.

Yield

Makes 4 side-dish servings

Ingredients

1 tablespoon vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 cup uncooked white rice
1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1/4 cup water*
3 ounces (1 cup) fresh snow peas, cut lengthwise into thin strips
2 medium carrots, coarsely shredded

*If using converted rice, increase water to 1/2 cup.

Preparation

  1. Heat oil in medium saucepan over medium heat. Add onion and garlic; cook and stir 4 minutes or until tender. Add rice; cook and stir 1 minute.
  2. Add broth and water. Bring to a boil over high heat. Reduce heat to low. Cover and simmer 18 minutes. Stir in snow peas and carrots. Cover and simmer 2 minutes or until liquid is absorbed.
  3. Remove from heat. Let stand, covered, 5 minutes; fluff with fork before serving.

Nutritional Information

Fiber 3 g
Carbohydrate 46 g
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 15 %
Calories 242
Protein 5 g
Sodium 31 mg

Dietary Exchange

Vegetable 1
Starch 2-1/2
Fat 1

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