Easy Brown Rice Pilaf Recipe

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Easy Brown Rice Pilaf
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  1. Heat oil in a nonstick wok, turn to medium low heat. Add frozen rice, frozen peas, frozen green and yellow beans, frozen corn, and frozen chicken stock. Sprinkle salt and pepper over all. Cover and leave on medium low heat for about 15 minutes or until all is defrosted.
  2. Raise heat to medium high; stir to mix. Stir in coriander, cumin, cayene, parsley; stir fry for about 5 minutes. Make a slurry with the cornstarch and water, add to wok; stir to mix, add fresh cherry tomatoes, if using; stir fry for a further 5 to 10 minutes or until veggies are cooked to your liking and most of the liquid is thickened and/or absorbed.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 111.61 Kcal (467 kJ)
Calories from fat 14.39 Kcal
% Daily Value*
Total Fat 1.6g 2%
Cholesterol 0.9mg 0%
Sodium 214.27mg 9%
Potassium 382.75mg 8%
Total Carbs 19.93g 7%
Sugars 5.3g 21%
Dietary Fiber 3.33g 13%
Protein 5g 10%
Vitamin C 18.5mg 31%
Iron 1.1mg 6%
Calcium 25mg 2%
Amount Per 100 g
Calories 53.46 Kcal (224 kJ)
Calories from fat 6.89 Kcal
% Daily Value*
Total Fat 0.77g 2%
Cholesterol 0.43mg 0%
Sodium 102.64mg 9%
Potassium 183.34mg 8%
Total Carbs 9.55g 7%
Sugars 2.54g 21%
Dietary Fiber 1.59g 13%
Protein 2.4g 10%
Vitamin C 8.9mg 31%
Iron 0.5mg 6%
Calcium 12mg 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.7
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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