Lemon, pea and broccoli pilaf

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

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Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

2 teaspoons olive oil
1 medium-sized onion, finely chopped
2 stalks celery, trimmed, finely diced
2 cloves garlic, minced
2 teaspoons finely grated zest of lemon
1 cup (220g) basmati rice
½ cup white wine
1 ½ cups liquid salt-reduced vegetable stock
½ large head broccoli (about 350g), trimmed, cut in florets
1 cup frozen peas, thawed
2 tablespoons chopped fresh flat-leaf parsley
¼ cup slivered almonds, lightly toasted

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Instructions

1 Set a large saucepan (that has a lid) over a medium heat. Add oil and heat. Add onion and celery. Cook, stirring, for 5 minutes or until onion is soft. Add garlic and lemon zest. Cook, stirring, for 1 more minute.

2 Add rice. Stir to coat. Add wine. Simmer until almost evaporated. Add stock with 1 cup water and bring to the boil. Reduce heat to low, cover with lid and simmer for 12 minutes. Add broccoli and peas then cover and simmer for 3 more minutes. Remove from heat, cover and leave to steam for 2-3 more minutes.

3 Add parsley to rice, season with black pepper and fluff with a fork. Garnish with almonds and serve.

Variations

To include meat, add 400g of thinly sliced chicken breast with the onion at step 1.
Make it gluten free: Use gluten-free stock.

Nutrition Info (per serve)

Calories 328cal

Kilojoules 1370kJ

Protein 11g

Total fat 7g

–Saturated fat 1g

Carbohydrates 50g

–Sugars 6g

Dietary fibre 7g

Sodium 430mg

Calcium 80mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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