Corn and Rice Pilaf
Corn and Rice Pilaf is a flavorful and comforting dish that combines fluffy rice with sweet corn kernels, often cooked in a savory broth with onions, garlic, and herbs. It is a popular side dish found in various forms across many cuisines, particularly in Latin American, Caribbean, and Southern United States cooking.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice and corn, providing a moderate amount of energy. It typically contains low fat and protein unless prepared with added fats or meats, and offers key nutrients like fiber, B vitamins, and essential minerals such as magnesium and phosphorus.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 4.5 g |
| Carbs | 42 g |
| Fat | 3.5 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 380 mg |
| Potassium | 280 mg |
| Iron | 1.8 mg |
| Magnesium | 45 mg |
| Phosphorus | 95 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 2.5 mg |
| Folate | 60 mcg |
| Vitamin C | 4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf-style rice dishes are a global culinary tradition, with this version highlighting the staple ingredients of the Americas. Nutritionally, the combination of rice and corn provides complementary amino acids, making it a more complete plant-based protein source when consumed together.
