Spiced Corn & Rice Pilaf

Spiced Corn & Rice Pilaf

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 10 min 45 min

Directions

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 tablespoon hulled pumpkin seeds
  • 1 cup fresh corn kernels, (from 2 ears) or frozen

Cooking Instruction

Step 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.

Step 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.

Step 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.

Step 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

  • Serving: Per serving
  • Calories: 129
  • Carbohydrates: 22g
  • Fat: 3g
  • Protein: 4g
  • Dietary Fiber: 2g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 2mg
  • Potassium: 80mg
  • Sodium: 126mg
  • Exchanges: 11/2 starch, 1/2 fat (mono)
  • Carbohydrate Servings: 1 1/2