Quick green vegie pilaf

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Serves: 1
Time to make: 20 mins
Total cost: $3.10 (at time of publication)

Diabetes friendly High calcium High fibre High iron Low kilojoule Vegetarian

Ingredients
Nutrition info.

Full ingredients list:

3/4 cup cooked black or brown rice
1/2 cup broccoli florets
1/3 cup frozen peas
1 small zucchini, diced
1 1/2 cups roughly chopped spinach or silverbeet
1/2 cup reduced-salt vegetable stock
2 tablespoons grated parmesan, to serve
1 teaspoon olive oil, to serve

Nutritional information (per serve)

Kilojoules:

1,295kJ

Calories:

310cal

Protein:

18.8g

Total fat:

11.7g

Saturated fat:

4.5g

Carbohydrates:

26.7g

Sugars:

4.9g

Dietary fibre:

10g

Sodium:

613mg

Calcium:

283mg

Iron:

4.6mg

Instructions

Instructions and steps:

Step 1Heat a medium non-stick frying pan over medium heat. Add rice, all vegetables and stock to pan, and bring to a simmer. Cook for about 8–10 minutes, or until the liquid has been absorbed.

Step 2Season pilaf with cracked black pepper. Garnish with the grated parmesan and drizzle with olive oil.