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Confetti Rice Pilaf with Toasted Flaxseed Recipe

Confetti Rice Pilaf with Toasted Flaxseed Recipe

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Confetti Rice Pilaf with Toasted Flaxseed

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Ingredients

Count

Nutrition

275

Calories

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Ingredients:

Serving

1/4 cup flaxseed
2 tsp olive oil
1 cup chopped onion
1 cup uncooked basmati or long- grain rice
1 (16-oz) can fat-free , less-sodium chicken broth
1/4 cup chopped fresh parsley
2 tsp grated lemon rind
1 tbsp fresh lemon juice
1/2 tsp salt
1/4 tsp black pepper

Directions:

Place flaxseed in a small nonstick skillet; cook over low heat 5 minutes or until toasted, stirring constantly. Place flaxseed in a blender; process just until chopped.
Heat oil in a saucepan over medium heat until hot. Add onion; cook over medium heat 3 minutes or until tender. Add rice. Cook 1 minute; stir constantly. Stir in broth; bring to a boil. Reduce heat; simmer 20 minutes or until rice is tender. Remove from heat; fluff with fork. Stir in flaxseed and remaining ingredients.
Note: Flaxseed keeps best when stored in the refrigerator.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	274.8 Kcal (1151 kJ)
Calories from fat	150.57 Kcal
		% Daily Value*
Total Fat	16.73g	26%
Cholesterol	5.45mg	2%
Sodium	312.18mg	13%
Potassium	123.66mg	3%
Total Carbs	29.46g	10%
Sugars	2.51g	10%
Dietary Fiber	1.56g	6%
Protein	3.28g	7%
Vitamin C	9.4mg	16%
Iron	24.1mg	134%
Calcium	21.9mg	2%

Amount Per 100 g
Calories	206.56 Kcal (865 kJ)
Calories from fat	113.18 Kcal
		% Daily Value*
Total Fat	12.58g	26%
Cholesterol	4.09mg	2%
Sodium	234.66mg	13%
Potassium	92.95mg	3%
Total Carbs	22.15g	10%
Sugars	1.89g	10%
Dietary Fiber	1.18g	6%
Protein	2.47g	7%
Vitamin C	7.1mg	16%
Iron	18.1mg	134%
Calcium	16.5mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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