Herb & Pine Nut Pilaf
A simple, low-calorie meal that makes great use of your garden herbs
Equipment
- 1 large saucepan
- 1 non-stick saucepan
Ingredients
- 4 tbsp olive oil
- 4 cloves garlic
- 1 large brown or white onion, finely chopped
- 1.5 cups rice
- 3 cups chicken stock vegetable or beef stock can be used instead
- 1 tbsp fresh chives, finely chopped
- 1 cup fresh herbs, finely chopped
- 1/2 lemon
- 100 grams pine nuts
- salt & pepper to taste
Instructions
- Heat oil in a large saucepan over medium heat.
- Cook the onion, stirring, for 5 mins or until it softened & semi-translucent.
- Add the garlic and cook a further 3 minutes.
- Add the rice and mix it thoroughly, making sure it is all coated with oil.
- Add the stock to the pan, and turn the heat up. Bring to the boil.
- Reduce the heat to low. Cook for 12-15 minutes or until the rice is tender and a couple of minutes away from being ready to serve.
- In the meantime, roast the pine nuts on a tray in the oven or dry-fry them in a non-stick saucepan. This should take about ten minutes.
- Add the chives, lemon zest and herbs to the rice mixture.
- Cook for 2-3 mins or until herbs have softened.
- Remove the pan from the heat. Stir in most of the roasted pine nuts. Squeeze the lemon on and mix through. Season to taste.
- Plate up and garnish with extra pine nuts & lemon slices.
Notes
You can use any combination of herbs that you have on hand; as long as they are tender-leafed herbs such as parsley, mint, coriander, basil, tarragon, fennel or dill.
Remember that every herb combination will have its own unique flavour. As an idea, try parsley+basil+tarragon, coriander+dill+parsley or coriander+mint.
Note that woody or resinous herbs like rosemary, thyme, sage or marjoram might be a bit strong for this recipe. You could throw in a sprig or two into the pan with the rice (or bag it up as is done with a bouquet garni), but these are not the right herbs to chop up & cook into the pilaf.
Nutrition
Calories: 529kcalCarbohydrates: 62gProtein: 11gFat: 27gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 14gSodium: 66mgPotassium: 431mgFiber: 2gSugar: 1gVitamin A: 1301IUVitamin C: 21mgCalcium: 56mgIron: 3mg
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