Slimming Eats - Weight Watchers and Slimming World Recipes

Zucchini and Rice Pilau

By 2 Comments

This pilaf is a great side for a variety of main dishes.

Slimming Eats Zucchini and Rice Pilaf - gluten free, dairy free, vegetarian, Slimming Eats and Weight Watchers friendly

I use a less stock to rice ratio here because zucchini has a lot of moisture. If you add too much you get a gloopy mess, it is better to finish off rice with the lid steaming method I mention in instructions, as the result will alway be lovely fluffy rice.

Slimming Eats Zucchini and Rice Pilaf - gluten free, dairy free, vegetarian, Slimming Eats and Weight Watchers friendly

Delicious served with a dish like this Roasted Butternut Squash and Lentil Curry

This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly

Slimming Eats Recipe

Extra Easy – syn free per serving

Green – syn free per serving

Yield: serves 4

Zucchini and Rice Pilaf

Zucchini and Rice Pilaf
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1 cup of rice
  • 1 large zucchini (courgette)
  • 1 onion
  • 1 tsp of turmeric
  • 1 tsp of cumin seeds
  • 1 clove of garlic, crushed
  • 1.5 cups (360ml) of chicken or vegetable stock
  • Spray oil
  • salt
  • fresh chopped coriander

Instructions

  1. Add the onion to a mini food processor to chop finely
  2. Spray a large frying pan over a medium high heat with some spray oil
  3. Add the onion, garlic, turmeric, cumin seeds and a little salt and fry for approx 5 mins to soften
  4. Add the zucchini to a mini food processor to chop finely
  5. Add the zucchini and rice to the frying pan with the onion and mix together.
  6. Pour in the stock and bring to a boil.
  7. Reduce heat, cover and simmer until stock is almost absorbed
  8. Turn off heat and set aside for 10 mins or so, but leave covered as the steam will continue to cook the rice.
  9. Serve with your choice of main. Is great with a variety of meat/fish dishes.
  10. Enjoy!!
© Siobhan (Slimming Eats)
Cuisine: Indian / Category: Side

 

The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

Approx. NUTRITIONAL INFORMATION

per serving

Calories

208

Fat

1.1g

Saturated Fat

0g

Total Carbohydrate

42.1g

Dietary Fibre

2.1g

Sugars

2.1g

Protein

              6.6g

 

 

 

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Nutritional information is an estimate and is to be used for informational purposes only

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Reader Interactions

Comments

  1. I made this last night with your Puri Prawns, what a great combination!! Great way to sneak extra speed vegetables into the rice and the flavours were beautiful together!! Thanks so much Siobhan!!

  2. You are welcome Belinda, it really compliments curries so well, so that was a good choice to serve it with the puri prawns.

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