20 pilaf low fat Recipes

  • Rice Pilaf
    white rice, low-fat margarine, water, beef base, parsley and
    2 More
    white rice, low-fat margarine, water, beef base, parsley, diced carrot, diced green onion (with tops )
    1 hour , 7 ingredients
  • Baked Chicken Masala With Almond Pilaf
    brown basmati rice, turmeric, curry powder, sliced almonds and
    5 More
    brown basmati rice, turmeric, curry powder, sliced almonds, low-fat natural yogurt, skinless chicken breasts, cut into chunks (about 500g/1lb 2oz), tomatoes, halved, red onions, thinly sliced, coriander, leaves only
    50 min, 9 ingredients
  • Red Lentil Pilaf
    trimmed and chopped green onions and
    8 More
    trimmed and chopped green onions, seeded, diced green bell pepper, peeled, diced carrot, peeled, diced zucchini, dried red lentil, fat-free low-sodium chicken broth, garlic , smashed, cayenne pepper (or to taste), chopped fresh parsley
    20 min, 9 ingredients
  • Quinoa Vegie Pilaf
    quinoa, rinsed and picked over and
    8 More
    quinoa, rinsed and picked over, fat-free chicken or veggie broth (low salt is best), olive oil (or just enough spray to coat the pan), diced onion, diced celery, total of diced red, yellow , orange, or green pepper (your choice), fresh or frozen peas, dried sage, salt and pepper to taste
    25 min, 9 ingredients
  • Shrimp and Edamame Salad
    shrimp, cooked and shelled, edamame, cooked and shelled and
    9 More
    shrimp, cooked and shelled, edamame, cooked and shelled, green onions, sliced, lemon, juiced (about 3 tsp), extra virgin olive oil, salt, tabasco sauce, fresh ground pepper , to taste, iceberg lettuce or 4 cups other salad greens, low-fat white cheddar cheese, shredded, whole grains and sesame pilaf mix, like kashi
    20 min, 11 ingredients
  • It's Thyme for Rice Pilaf
    butter or 4 tbsp margarine, chopped onion, diced carrot and
    12 More
    butter or 4 tbsp margarine, chopped onion, diced carrot, sliced celery, chopped green pepper, garlic, minced, uncooked long-grain rice, fat-free low-sodium chicken broth, water, frozen peas, chopped fresh parsley, chopped fresh thyme or 1 tsp dried thyme leaves, tabasco sauce , to taste, salt , to taste, black pepper , to taste
    48 min, 15 ingredients
  • Wild Mushroom and Barley Pilaf
    vegetable oil, portabella mushrooms, coarsely chopped and
    7 More
    vegetable oil, portabella mushrooms, coarsely chopped, onion, chopped, garlic cloves, minced, pearl barley, uncooked, fat-free low-sodium chicken broth or 3 cups vegetable broth, salt, pepper, dill weed, snipped or 2 tsp dried dill
    1 hour 10 min, 9 ingredients
  • Low Fat Barley Pilaf Low Fat Barley Pilaf
    fat-free vegetable broth, pearl barley, spring onions and
    4 More
    fat-free vegetable broth, pearl barley, spring onions, stalk celery, mushrooms, sliced, salt, pepper
    1 hour 10 min, 7 ingredients
  • Mexican Chicken-and-Rice Soup Mexican Chicken-and-Rice Soup
    chicken broth, tomato salsa, lime juice, lime wedges and
    5 More
    chicken broth, tomato salsa, lime juice, lime wedges, pulled chicken, brown rice pilaf, low-fat montery jack cheese shredded, low-fat sour cream, avocado thinly sliced
    9 ingredients
  • Golden Currant Pilaf with Cinnamon Golden Currant Pilaf with Cinnamon
    chopped onion, olive oil, uncooked long grain rice and
    6 More
    chopped onion, olive oil, uncooked long grain rice, low-fat, low-sodium) chicken broth, dried currants (9085) or raisins or dried apricots, ground turmeric, ground cinnamon, salt, check weight) chopped fresh parsley
    9 ingredients
  • Spicy Rice Pilaf Spicy Rice Pilaf
    chopped onion, olive or vegetable oil and
    11 More
    chopped onion, olive or vegetable oil, low fat chicken broth, dry lentils, rinsed, red kidney beans, rinsed, salsa (hot or mild ), uncooked long grain rice (uncle, frozen corn, diced pimientos, drained, chili powder
    40 min, 13 ingredients
  • Three Pepper Oat Pilaf Three Pepper Oat Pilaf
    chopped red bell pepper, chopped yellow bell pepper and
    10 More
    chopped red bell pepper, chopped yellow bell pepper, chopped mushroom, sliced green onion, garlic, minced, canola oil or 1 tbsp olive oil, old fashioned quaker oats, uncooked, egg whites or 1 egg, lightly beaten, low-fat chicken broth, minced fresh basil leaves or 2 tsp dried basil, salt, pepper
    27 min, 12 ingredients
  •   Near-East  Rice Pilaf (Low Fat) Near-East Rice Pilaf (Low Fat)
    canola oil, orzo pasta, grain rice, washed and dried and
    5 More
    canola oil, orzo pasta, grain rice, washed and dried, water, pre-boiled, chicken soup powder, garlic powder, black pepper, turmeric
    25 min, 8 ingredients
  • Lentil & Cauliflower Pilaf (Low-Fat) Lentil & Cauliflower Pilaf (Low-Fat)
    canola oil, onion, finely chopped and
    9 More
    canola oil, onion, finely chopped, cauliflower, cut into florets, basmati rice, mild indian curry paste (such as korma), vegetable stock, bay leaves, cinnamon stick, lentils, drained, rinsed, chopped coriander leaves (cilantro), mango chutney, to serve (optional)
    35 min, 11 ingredients
  • Tex-Mex Chicken 'n' Rice Casserole Tex-Mex Chicken 'n' Rice Casserole
    chopped onion, brummel & brown margarine and
    12 More
    chopped onion, brummel & brown margarine, chicken rice pilaf mix, grain rice, fat-free chicken broth, water, cooked chicken or 4 cups turkey, tomatoes, chopped, diced green chili peppers, drained, dried basil, crushed (or 2 tsp, snipped ), chili powder, cumin seed, crushed (or 1/4 tsp. ground ), pepper (or 1/8 tsp.), shredded low-fat cheddar cheese
    1 hour , 14 ingredients
  • Rice Pilaf With Shallots and Parmesan Rice Pilaf With Shallots and Parmesan
    butter, shallots, minced, garlic clove, minced and
    7 More
    butter, shallots, minced, garlic clove, minced, basmati rice, fat-free low-sodium chicken broth, dry white wine, fresh parmesan cheese, grated, fresh parsley, minced, black pepper, sea salt
    25 min, 10 ingredients
  • Roasted Pork Tenderloin with Apricot-Barley Pilaf Roasted Pork Tenderloin with Apricot-Barley Pilaf
    pork tenderloin , trimmed of visible fat, olive oil, salt and
    11 More
    pork tenderloin , trimmed of visible fat, olive oil, salt, freshly ground black pepper, apricot jam, low-sodium soy sauce, pecans, celery stalk, finely chopped (about 1/3 cup), carrot, peeled and finely chopped (about 1/3 cup), chopped onion, water, quick cooked barley, cooked, dried apricot halves, chopped, chopped fresh parsley
    20 min, 14 ingredients
  • Risotto With Sausage And Cranberry Beans Risotto With Sausage And Cranberry Beans
    risotto with sausage and cranberry beans and
    16 More
    risotto with sausage and cranberry beans, make risotto , you absolutely must use a specific type of rice called arborio rice (carnaroli and vialone nano are also used, some say superior, but are more difficult to find). these types of rice release starch when stirred in a liquid; it is this process which makes risotto, otherwise you just have a starchy mess of mush. these types of rice are identified by their fat round grains and pearly appearance. they can be used to make other sorts of rice dishes, such as pilaf, but other types of rice cannot be used for risotto. arborio is no longer that much of a specialty product; it can be found in most large, well-stocked grocery stores in the italian section. or sometimes, misguidedly, in the asian section., okay , so now we have the rice. you will also need some good, low-salt stock or broth - it should be low-salt not for health reasons, but because a good deal of it will evaporate, leaving its salt behind, and i like to have more control over the salt in a dish. it can be homemade, but i m not going to be a snob about it because, in truth, we go through gallons of store-bought stock in this household and i don tsp see that changing anytime soon. furthermore, risotto is actually a dish which can be whipped up out of thin air when it seems as though you have nothing to eat, as long as you have butter, rice, stock, maybe a few herbs, and some leftover parmesan. i like the kind of stock purchased in tetrapak cartons, because they are resealable and can be put in the fridge and used as needed. if you really want to use homemade but you don tsp have time to make stock or don tsp like the aroma of roasting bones in your house (i don tsp blame you), you can buy really great stock at north market poultry and game - it is expensive, but can be diluted with a 2- or 3-to-1 ratio of water to stock, so it stretches. my general guideline is to plan on 1/4 cup dry rice per person, and about 4 cups of stock to 1 cup of rice. of course, this isn tsp exact and will vary depending on your elevation and the phases of the moon, but it s a good place to start. i usually just use 4 cups of stock and then dilute with water or wine (or sometimes beer, if that s all i have) if i feel i m going to run out., well, we have rice and stock covered, now we just need our setup: place the stock in a saucepan on your rear burner, bring to a simmer, and leave it there with a 6-8 oz ladle in, and place a large, wide saute pan (must be really large, plan that your rice will at least quadruple in size) or dutch oven on the burner in front. get out your favorite wooden spoon and flex your stirring arm., nice thing about using sausage is it s so full of flavor you can leave out the usual onion/garlic/shallot/celery nonsense if you re tired and don tsp feel like chopping. furthermore, sausage goes from the freezer to the pan without suffering too much. okay, let s go, risotto with sausage and cranberry beans - serves 4, links italian sausage , or 1 lb bulk (or hot, or a combination - definitely with some fennel), casings removed, cooked cranberry beans or 1 can white beans, drained, arborio rice, beef , chicken or vegetable stock, butter, freshly, finely grated parmesan cheese , plus more for garnish, an oz) flat-leaf parsley, chopped finely, lemon juice , or juice from 1/2 lemon, salt and black pepper to taste, red pepper flakes to taste, optional, good balsamic vinegar , optional
    1 hour , 17 ingredients




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