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Parsnip and Celery Pilaf (Ww Core) Recipe

Parsnip and Celery Pilaf (Ww Core) Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 1/2 cups parsnips, peeled and chopped
1/3 cup celery, sliced 1/4 inch thick
1/4 cup onion, diced
1 1/2 cups uncooked instant brown rice
1/4 cup water
1/2 tsp kosher salt (if you use boullion instead of broth, consider omitting)
3/8-1/2 tsp dried thyme
1/8 tsp fresh ground black pepper
3 cups fat-free chicken broth
4 tbsp diced water chestnuts or 3 tbsp sliced almonds, toasted

Directions:

Heat the oil in a large saucepan over medium heat. Add parsnip, celery and onions, and cook 4 minutes, stirring occasionally. Do not let the vegetables brown.
Add rice and the next 5 ingredients (rice through broth), and bring to a boil. Cover, reduce heat, and simmer 10 minutes. (Consult the package of your brown rice for exact cooking time.
(Optional) If you are using almonds, you can quickly toast them on the stove in an untreated non-stick skillet.
Stir in water chestnuts or almonds.
For Vegetarian use vegetable broth option.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	221.43 Kcal (927 kJ)
Calories from fat	42.37 Kcal
		% Daily Value*
Total Fat	4.71g	7%
Sodium	324.94mg	14%
Potassium	275.92mg	6%
Total Carbs	40.4g	13%
Sugars	2.63g	11%
Dietary Fiber	4.22g	17%
Protein	4.51g	9%
Vitamin C	6.4mg	11%
Iron	1.2mg	7%
Calcium	46.3mg	5%

Amount Per 100 g
Calories	98.03 Kcal (410 kJ)
Calories from fat	18.76 Kcal
		% Daily Value*
Total Fat	2.08g	7%
Sodium	143.86mg	14%
Potassium	122.15mg	6%
Total Carbs	17.89g	13%
Sugars	1.17g	11%
Dietary Fiber	1.87g	17%
Protein	2g	9%
Vitamin C	2.8mg	11%
Iron	0.5mg	7%
Calcium	20.5mg	5%

* 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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Recipe Tags

Weightwatchers Points

4

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

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