Spiced Corn & Rice Pilaf

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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

Nutrition Profile

Ingredients

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

Preparation

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.

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)