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.
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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 my tips below for making this a more diet-friendly recipe.
Venison Pilaf Nutrition Facts
|Yields: 6.75 cups||Serving: 9 ounces|
|Calories 317||Calories from fat: 20|
|% Daily Value*|
|Total Fat 7 g||10%|
|Saturated Fat 1 g||3%|
|Monounsaturated Fat 1 g|
|Polyunsaturated Fat 3 g|
|Trans Fat 0 g|
|Cholesterol 7 mg||2%|
|Sodium 487 mg||20%|
|Potassium 337 mg||10%|
|Total Carbohydrates 28 g||9%|
|Dietary Fiber 2 g||7%|
|Sugars 2 g|
|Protein 29 g||57%|
|Calcium 1%||Vitamin A 11%|
|Iron 9%||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