Rice And Veggie Pilaf

1. Heat oil in a pan over medium heat.

2. Add orzo and rice and cook until grains look clear.

3. Add chicken broth, salt, and pepper.

4. Bring to a boil.

5. Reduce heat, cover and simmer for 15 minutes.

6. Spray a separate pan with a little cooking spray.

7. Saute chopped vegetables for about 3 - 5 minutes.

8. After the rice has finished cooking, mix sauted vegetables with rice.

9. Cover and cook for 5 more minutes.

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Nutrient	Quantity
Total fats	11.2696 g
Protein	28.7292 g
Carbohydrates	8.5266 g
Energy	255.56 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0972 g
Water	701.4984 g
Aspartic acid	0.1498 g
Calcium, Ca	89.045 mg
Lutein + zeaxanthin	362.24 g
Fiber, total dietary	2.048 g
Fatty acids, total saturated 22:0	0.0058 g
Carotene, beta	345.6 g
Niacin	14.4586 mg
Vitamin A, RAE	28.16 g
Arginine	0.0256 g
Riboflavin	0.3628 mg
Tocopherol, beta	0.0049 mg
Fatty acids, total saturated 20:1	0.077 g
Glutamic acid	0.1152 g
Sodium, Na	4014.79 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4358 g
Total lipid (fat)	11.2696 g
Manganese, Mn	1.3918 mg
Fructose	0.4736 g
Proline	0.023 g
Fatty acids, total saturated 16:0	2.0044 g
Sucrose	0.1024 g
Choline, total	67.0415 mg
Sugars, total	3.9202 g
Serine	0.0256 g
Fatty acids, total saturated 18:0	0.471 g
Vitamin B-6	0.2207 mg
Selenium, Se	15.002 g
Ash	12.489 g
Fatty acids, total saturated 18:1 undifferentiated	5.7038 g
Pantothenic acid	0.5669 mg
Phenylalanine	0.0256 g
Copper, Cu	0.6748 mg
Betaine	0.1325 mg
Thiamin	0.0647 mg
Methionine	0.0064 g
Iron, Fe	2.8642 mg
Carbohydrate, by difference	8.5266 g
Phosphorus, P	408.72 mg
Folate, total	71.28 g
Tocopherol, gamma	0.0374 mg
Alanine	0.0294 g
Cholesterol	6.3 mg
Valine	0.0346 g
Fatty acids, total saturated 18:2 undifferentiated	1.8004 g
Glycine	0.0269 g
Glucose (dextrose)	0.512 g
Fatty acids, total saturated 14:0	0.0643 g
Zinc, Zn	1.4264 mg
Isoleucine	0.0269 g
Fatty acids, total polyunsaturated	1.9606 g
Fatty acids, total polyunsaturated 17:1	0.0056 g
Leucine	0.041 g
Tocotrienol, alpha	0.0128 mg
Vitamin A, IU	574.72 IU
Folate, DFE	71.28 g
Tryptophan	0.0115 g
Vitamin C, total ascorbic acid	3.968 mg
Phytosterols	17.625 mg
Galactose	0.6144 g
Fatty acids, total saturated 20:0	0.0186 g
Tyrosine	0.0115 g
Vitamin B-12	1.26 g
Vitamin K (phylloquinone)	40.213 g
Fatty acids, total saturated	2.6282 g
Histidine	0.0154 g
Fatty acids, total monounsaturated	6.2852 g
Threonine	0.0256 g
Folate, food	71.28 g
Fatty acids, total polyunsaturated 17:0	0.001 g
Vitamin E (alpha-tocopherol)	1.0544 mg
Magnesium, Mg	26.68 mg
Lysine	0.0346 g
Potassium, K	1403.845 mg
Cystine	0.0051 g
Fluoride, F	5.12 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 teaspoon	39.78	0	4.5
Mushroom	0.25 cup	0	0	0
Celery	2 stalks	20.48	3.8016	0.2176
salt pepper	0	0	0	0
chicken broth	2.5 cups	195.3	4.725	6.552
yellow onion	1	0	0	0
orzo pasta	0.25 cup	0	0	0
grain rice	1 cup	0	0	0