2 scoops Side of Rice Pilaf contains 260 calories. For those who are looking for a healthier and filling choice, rice pilaf can be a good option. It is a popular side dish that can be paired with different types of main courses.
Rice pilaf is typically made with long-grain rice, stock or broth, and various spices and vegetables like onions and garlic. It is also a good source of carbohydrates, fiber, and micronutrients like iron and magnesium.
In this article, we'll explore the ingredients, serving size, health benefits, nutrition information, and tips on how to make a delicious side of rice pilaf.
Calories in Side of Rice Pilaf
The amount of calories in a side of rice pilaf can vary depending on the recipe and serving size. On average, 2 scoops of rice pilaf contain around 260 calories. This can be a reasonable portion size for a side dish, especially if you are watching your calorie intake. However, keep in mind that some restaurants or packaged rice pilaf products may contain more calories due to added fats and sodium. Check the nutrition label or ask the server for more information if you are unsure.
What are the Ingredients in Side of Rice Pilaf?
The main ingredients in a side of rice pilaf are usually white or brown rice, chicken or vegetable broth, and aromatics like onions and garlic. Other ingredients can include herbs like parsley or thyme, vegetables like carrots or peas, and spices like cumin or paprika. Some recipes also call for adding nuts or dried fruits for extra flavor and texture.
Side of Rice Pilaf Serving Size
The recommended serving size for a side of rice pilaf is about 1/2 to 3/4 cup, or 2 scoops. This amount can provide around 150-200 calories, 30-40 grams of carbohydrates, and 1-2 grams of fiber, depending on the recipe and ingredients. If you are serving rice pilaf as a main course or adding it to a salad or bowl, you may want to increase the portion size accordingly. Just make sure to adjust the calories and other nutritional values accordingly.
Side of Rice Pilaf Health Benefits
Rice pilaf can have several health benefits, especially if you choose whole grain rice and add nutrient-dense vegetables and spices. Here are some potential benefits of eating rice pilaf:
- Good source of complex carbohydrates that can provide sustained energy and prevent blood sugar spikes.
- May help with weight management and satiety due to its fiber and protein content.
- Contains micronutrients like iron, magnesium, and B vitamins that are essential for optimal health.
Here is the approximate nutritional information for 2 scoops of a basic rice pilaf recipe:
- calories: 260
- Total fat: 3g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 300mg
- Total carbohydrates: 52g
- Dietary fiber: 4g
- Sugars: 2g
- Protein: 5g
How to Make a Delicious Side of Rice Pilaf
Making rice pilaf at home can be easy and delicious. Here is a basic recipe you can try:
- In a medium pot, sauté 1 diced onion and 2 minced garlic cloves in 2 tablespoons of olive oil over medium heat until softened.
- Add 1 cup of long-grain rice and stir to coat with the onion mixture. Cook for 3-4 minutes until lightly toasted.
- Add 2 cups of chicken or vegetable broth, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and a pinch of black pepper. Bring to a boil, then reduce heat to low and cover the pot with a tight-fitting lid.
- Cook for 15-20 minutes until the rice is tender and the liquid is absorbed. Fluff the rice with a fork and stir in 1/4 cup of chopped fresh parsley or cilantro if desired.
Side of Rice Pilaf Nutritional Value
Rice pilaf can be a nutritious and satisfying side dish that complements many meals. Here are some of the key nutrients and their % Daily Values (DV) that you can get from 2 scoops of rice pilaf:
- Iron: 10% DV
- Magnesium: 15% DV
- Vitamin B6: 10% DV
- Phosphorus: 15% DV
- Manganese: 25% DV
- Folate: 5% DV
Side of Rice Pilaf Macros Breakdown
If you are tracking your macro intake, here is the approximate breakdown of macronutrients in 2 scoops of rice pilaf:
- Carbohydrates: 88%
- Protein: 8%
- Fat: 4%
Rice pilaf is generally considered safe and well-tolerated by most people. However, if you have a food allergy or intolerance to any of the ingredients, such as wheat, nuts, or soy, be sure to check the label or ask the server for more information before consuming.
Side of Rice Pilaf Dietary Considerations
Rice pilaf can fit into many dietary patterns, depending on your personal preferences and needs. Here are some tips to make rice pilaf more suitable for certain dietary considerations:
- Vegan or vegetarian: Use vegetable broth instead of chicken broth and omit any added meat or dairy products.
- Gluten-free: Use certified gluten-free rice and broth if you have celiac disease or gluten sensitivity.
- Low-carb or keto: Use cauliflower rice or shirataki rice instead of regular rice and add more vegetables and protein sources.
5 Frequently Asked Questions about Rice Pilaf
1. What is rice pilaf?
Rice pilaf is a rice dish that is cooked with broth and seasoned with spices and cooked vegetables. It usually contains ingredients like onions, garlic, carrots, and raisins.
2. Is rice pilaf healthy?
Rice pilaf can be a healthy side dish, depending on how it is prepared. It is often lower in calories and fat than other side dishes, and can provide fiber, vitamins, and minerals if vegetables are added in the recipe.
3. How to make rice pilaf?
To make rice pilaf, you will need to sauté onions and garlic in a pot. Then add the rice and cover it with broth. Simmer until the rice is cooked and add any other vegetables or seasonings you prefer. Fluff the rice with a fork before serving.
4. Can rice pilaf be frozen?
Rice pilaf can be frozen for up to 2-3 months. After cooking, allow the rice to cool to room temperature and then transfer it to an airtight container. When reheating, you may need to add some liquid to help moisten the rice.
5. What dishes pair well with rice pilaf?
Rice pilaf pairs well with grilled or roasted meats, such as chicken, beef, or lamb. It is also a great side dish for vegetarian dishes, like roasted vegetables, or as a base for stir-fries.