Pilaf is spelled and pronounced so many different ways, with pi-lahf or pee-lahf being the most common pronunciations. Me being Southern, you know I’m going to pronounce this as “pee laugh” and with me being immature you know I’m going to giggle about it, too. You should’ve seen the looks on my boy’s faces when I said we were having pee laugh for dinner.
Anyway, pilaf is very common to Central and South Asia, the Middle East, and East Africa and they each have their own way of making this dish. It’s typically a side dish here in America and most of the time it doesn’t contain meats, but in other countries, it is the main dish and often times contains some type of meat or fish.
My recipe is a main dish as well and it’s similar to some Asian Pilaf recipes. It basically consists of rice, broth, veggies, venison, and spices and is all cooked in the same pan.
It’s extremely filling, contains important vitamins and protein, has no bad qualities, and makes the perfect diet food. This is one meal you won’t feel guilty about!
Prep Time: 2 Minutes
Yield: 6.75 Cups
Cook Time: 26 Minutes
Serving Size: 9 Ounces
Total Time: 28 Minutes
Calories Per Serving: 317
1 lb of venison tenderloin or backstrap, sliced to bite-sized pieces
2 tsp. vegetable oil
1/2 onion, diced
1 cup uncooked white long-grain rice
1/2 tsp. garlic salt
1/2 tsp. basil
3/4 tsp. ground turmeric
32 ounces chicken broth, fat free and low sodium
1 1/2 cups frozen peas and carrots mix
Heat the vegetable oil in a large skillet over medium heat-high.
Add the venison tenderloin or backstrap slices and fry just until it’s done, which should be about 1-2 minutes on each side. While the venison is frying, dice the onion.
Once the venison is done, put it in a plate and set it aside for later and leave the leftover liquids in the pan.
Heat that same pan to medium heat and add the onion. If the pan didn’t have any leftover liquid, add a little vegetable oil.
Cook the onions for about one minute and then add the rice. Stir until the rice is lightly toasted–about 3 minutes.
Now add the garlic salt, basil, and turmeric and stir.
Add the chicken broth and peas and carrots and bring it to a boil.
Reduce the heat to a simmer, cover, and cook for about 18 minutes or until the rice is tender.
Now add the fried venison to the pan and stir to incorporate all of the ingredients.
Remove the pan from the heat and enjoy!
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The good, the bad, and the delicious…
Venison Pilaf is low in fat, cholesterol, and sugar and is very high in protein.
It might also be a little too high in sodium for some.
See tips below for making this a more diet-friendly recipe.
Venison Pilaf Nutrition Facts
Yields: 6.75 cups
Serving: 9 ounces
Calories from fat: 20
% Daily Value*
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 7 mg
Sodium 487 mg
Total Carbohydrates 28 g
Dietary Fiber 2 g
Sugars 2 g
Protein 29 g
Vitamin A 11%
Vitamin C 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA, but were calculated by MyFitnessPal, Inc. by Under Armour, Inc.
To make this recipe more diet-friendly…
Venison Pilaf is pretty perfect but might be too high in sodium for some. You can use a low-sodium or sodium free chicken broth and this will cut out a lot of the sodium.
You can always eat less than 9 ounces. As I mentioned before, this is a very filling recipe–it will fill you up quickly and keep you full for a long time. Personally, I don’t eat 9 ounces–I eat about 7 ounces.
Whatever changes you make to your Venison Pilaf, you can recalculate the nutrition facts at myfitnesspal.com