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Spiced Corn & Rice Pilaf

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

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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.


Spiced Corn & Rice Pilaf Recipe

Makes: 8 servings, 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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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; 0 g added sugars; 4 g protein; 2 g fiber; 126 mg sodium; 80 mg potassium.

Carbohydrate Servings: 1 1/2

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


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Recipe Categories

Style/Theme
Vegetarian
Entertaining, casual
Potluck
Vegan
Type of Dish
Side dish, grain
Side dish, vegetable
Ethnic/Regional
Asian
Indian
Ease of Preparation
Easy
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Servings
8 or more
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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