Wednesday, January 26, 2011

Lemon Parsley Rice Pilaf

Finding more ways to eat your grains? Here's one of many ways to "spice" up your grains! Add some refreshing lemon and parsley into your rice pilaf and voila! Something super simple yet exquisite. The light lemony flavor will go well with a seafood entree. :)

Ingredients (serves 3 to 4 people):
1 cup basmati rice
1½ cup water
2 tablespoon grapeseed oil
1 medium onion, finely diced
1 bay leaf
Salt and pepper to taste
Zest from 1 lemon
Juice from ½ a lemon
2 to 3 tablespoons fresh parsley, minced

1. Preheat oven to 350F (190C).
2. In a over-safe pot, sauté onions in 1 tablespoon of grapeseed oil over medium-low heat until translucent, stirring constantly. Season with a little salt.
3. Add in rice and rest of grapeseed oil and toast until fragrant and nutty but not brown, stirring constantly. About 5 to 6 minutes.
4. Add water and bay leaf and bring to boil.
5. Stir once, then cover contents in pot with parchment paper lid. Parchment paper lid should touch the top of rice. Cover pot with it's own lid or aluminium foil and bake in oven for about 12 to 15 minutes.
6. Remove from oven and let sit for another 10 minutes.
7. Fluff and stir in lemon zest, lemon juice and parsley. Serve warm.

Nutritional value of this recipe:
Each serving of this recipe will only cost you 243 calories but gives you 16%* of your daily required vitamin C, almost 4g of protein and 1.2g of fiber.

* based on a 2,000 calories a day diet

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