Broccoli & Bacon Pilaf

Broccoli & Bacon Pilaf

This modern twist on a Pilaf dish is quick and easy to make and contains the goodness of broccoli, capsicum, tomato and rice.

CAL P/SERVE
487
kJ P/SERVE
2040
FAT P/SERVE
5.3g
CARBS P/SERVE
91.4g
PROTEIN P/SERVE
15.0g
SUGAR P/SERVE
4.5g
SODIUM P/SERVE
344g
FAT
%
0.9%
ENERGY RDI%
23.4%

Pilaf is traditionally a dish in which a grain, such as rice or cracked wheat, is browned in oil, and then cooked in a seasoned broth. This is a one pot dish, should take 20 -25 mins to make and very filling.

To create a vegetarian version of this dish, simply omit the bacon.

Ingredients

  • 1 cup uncooked rice, long grain
  • 2 short cut bacon, chopped
  • 1 cup broccoli
  • ½ red capsicum, diced
  • 1 cup beef stock
  • 1 cup water
  • 1 tomato diced
  • 1 tsp. smoked paprika
  • 1 clove crushed garlic
  • Handful parsley
  • 1 tbsp. olive oil

Method

  1. In a pot heat oil and sauté bacon and capsicum for 5 mins.
  2. Add garlic and smoked paprika, stir in and then add the raw rice and coat with the paprika.  Season with cracked pepper.
  3. Add the beef stock and water, stir then put lid on the pot and simmer on low heat for 10 mins. 
  4. After 10 mins, add broccoli, stir and simmer a further 5 mins then turn off heat.  Add chopped tomatoes and parsley, stir and leave for a couple of minutes so the rice has absorbed all the liquid.
  5. Serve as a lunch for 2 or as a side with chicken.

Nutrition Table

Servings: 2 Serving size:537g
Average Serve Average 100g
Energy 2040 kJ 380 kJ
  487 Cal 91 Cal
Protein 15.0 g 2.8 g
Fat, total 5.3 g 1.0 g
- Saturated 1.8 g 0.4 g
Carbohydrate 91.4 g 17.0 g
- Sugars 4.5 g 0.8 g
Sodium 344 mg 64 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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