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Spiced Corn & Rice Pilaf

http://www.eatingwell.com/recipes/spiced_corn_rice_pilaf.html

From EatingWell:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

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.

8 servings, 1/2 cup each | Active Time: 10 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition

Per serving : 129 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 2 mg Cholesterol; 22 g Carbohydrates; 4 g Protein; 2 g Fiber; 126 mg Sodium; 80 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 11/2 starch, 1/2 fat (mono)