Makes: 8 servings, 1/2 cup each
Active Time: 10 minutes
Total Time: 45 minutes
This corn-flecked rice pilaf has a distinctive Indian flavor, thanks to the addition of cumin seeds, cinnamon and cardamom. It makes a delicious accompaniment to grilled meats and poultry.
- 2 teaspoons extra-virgin olive oil
- 1/4 cup finely chopped onion
- 1 3-inch cinnamon stick
- 3/4 teaspoon cumin seeds
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon salt
- 1 cup brown basmati or long-grain brown rice
- 2 3/4 cups reduced-sodium chicken broth, or vegetable broth
- 2 tablespoons hulled pumpkin seeds
- 1 cup fresh corn kernels, (from 2 ears) or frozen
- Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring often, until lightly browned, about 3 minutes. Add cinnamon stick, cumin seeds, cardamom, salt and rice; cook, stirring often, until spices are fragrant, about 1 minute.
- Stir in broth and bring to a boil. Reduce heat to low; cover and simmer until the liquid is absorbed and the rice is tender, 35 to 40 minutes.
- Meanwhile, toast pumpkin seeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 1 to 2 minutes. Transfer to a bowl to cool.
- When the rice is ready, stir in corn, cover and cook until heated through, about 5 minutes. Remove the cinnamon stick. Fluff the pilaf with a fork and fold in the toasted pumpkin seeds.
- Servings Per Recipe 8
- Amount Per serving
- Calories 126
- % Daily values *
- 5% Saturated Fat 1g
- Trans Fat 0g
- Monounsaturated Fat 2g
- 0% Cholesterol 0mg
- 4% Potassium 149mg
- 11% Sodium 268mg
- 8% Dietary Fiber 2g
- 8% Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
|Total Fat||Less than||65g||80g|
|Sat Fat||Less than||20g||25g|
Recipe by EatingWell.com
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