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Italian Pistachio Pilaf

 

30

Yield

13

portions

Prep

45

min

Cook

25

min

Ready

70

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

3 ½ cups water
1 cup basmati rice
white
½ teaspoon salt
1 cup onions
diced
1 cup sweet red bell peppers
diced
3 tablespoons olive oil
2 tablespoons garlic
fresh, chopped
2 cups seitan (wheat-meat)
flaked
*
2 teaspoons salt
optional
1 teaspoon black pepper
3 tablespoons fennel bulb
ground
1 cup scallions, spring or green onions
sliced
1 cup pistachio nuts

Directions

Bring water and rice to simmer.

Add ½ teaspoon salt and simmer for 10 minutes.

Cover pot and turn off heat.

Let sit until cooked (about 5 minutes).

Sauté onions, bell peppers, garlic, seitan, salt, fennel, and black pepper in olive oil until soft (about 10 minutes on medium heat).

Add rice, scallions and pistachios.

Serve hot with a vegetable as a light meal.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 402g (14.2 oz)
Amount per Serving
Calories 35561% of calories from fat
 % Daily Value *
Total Fat 24g 37%
Saturated Fat 3g 16%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1496mg 62%
Total Carbohydrate 10g 10%
Dietary Fiber 6g 23%
Sugars g
Protein 19g
Vitamin A 30% Vitamin C 96%
Calcium 9% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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