Diet Menu : Foods : recipe : Walnut Pilaf
Pilaf is a food which made from grain especially rice or cracked, heating it in oil until it’s browned and then cooked in a seasoned broth. It may contain vegetables or meat in some country and it’s popular in south asian, middle east and latin American.
Walnut, some of research found that eating walnus after a high fats meal can reduce the damage effects of such fats on blood vessels. So this mean eating walnut can help you diet a lot.
Which this diet menu you will get more of dietary fiber, protein, vitamin A and low of fat. So I recommend you to eat this and it not hard to cook let find out how to cook it. |
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1/4 cup Minced onion
2 oz Ca. walnuts, chopped
4 cup Sliced mushrooms
4 oz Brown rice
1 Tbs Balsamic vinegar
1/2 tsp Crushed dried rosemary
2 Tbs Minced parsley
1 1/2 cup Low-sodium beef broth or vegetable broth
1/2 tsp Pepper
2 tsp Aromatic bitters
1 .Use around 340 F oven heat. Put walnuts evenly on a cookie sheet; bake 12-15 minutes until lightly toasted.
2 Use medium high heat to heat a large nonstick for 2 minute. Put onion and mushroom, cook, fast stirring for 8-98 minutes, onion color like gold.
3 Add rice, vinegar, bitters, broth, rosemary and pepper; make them a boil. decrese heat, cover and simmer for 35 minutes until rice is tender and liquid is evaporated.
4 Put walnuts; toss to mix. Sprinkle with parsley, garnish with walnut halves and serve.
5 Each serving (1 cup) provides: * 1 FA, 2-1/4 V, 1/2 P, 1 B, 10 C.
6 Per serving: * 231 cal, 6 g pro, 30 g car, * 10 g fat: 6 g poly, 2 g mono, 1 g sat * 10 g sod, 0 mg chol
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