Weight loss Diets for Everyday People

Broccoli and Bacon Pilaf Recipe

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

To create a vegetarian version of this dish, simply omit the bacon. Brown rice can also be substituted for the white rice to make this recipe even healthier if desired.

This is a Low Fat recipe.

Energy per 100g:

411kJ - 98Cal

Fat per 100g:

2.3g

Broccoli and Bacon Pilaf Recipe

Recipe Serves:

This Recipe Serves 4.

Recipe Ingredients:

  • 400g cooked rice
  • 100g bacon rasher, rind removed
  • 300g cauliflower
  • 120g broccoli
  • 50g red capsicum
  • 2 tablespoons wholegrain mustard
  • 25g grated tasty cheese

Recipe Method:

  1. Place cooked rice in bowl
  2. Cook bacon in fry pan over low heat. Add broccoli &  cauliflower & cook until slightly softened.
  3. Add capsicum and mix to combine, set aside.
  4. Mix bacon / vegetable mixture through rice and place evenly in four ramekins.
  5. Mix wholegrain mustard with 2 tablespoons of water and pour evenly over each of the pilafs.
  6. Sprinkle over cheese evenly and cook in oven 8-12 minutes or until cheese is golden brown.
  7. Serve immediately with green salad. 

Recipe Nutrition Panel:

Servings:

4

Serving size:

245g

 

Average Serve

Average 100g

Energy

1010

kJ

411

kJ

 

240

Cal

98

Cal

Protein

15.3

g

6.2

g

Fat, total

5.6

g

2.3

g

 - saturated

2.3

g

0.9

g

Carbohydrate

30.5

g

12.4

g

- sugars

2.5

g

1.0

g

Sodium

780

mg

317

mg

Additional Comments:

Feel free to replace the tasty cheese with a reduced fat version, which we've done when calculating the nutritional panel for this recipe.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Sweet Potato Penne Recipe
Vegetable Stir Fry Recipe
Vegetable Frittata Recipe
Grilled Vegetable Stack Recipe

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