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.

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 8 servings, 1/2 cup each
Active Time: 10 minutes
Total Time: 45 minutes

Ingredients

  1. 2 teaspoons extra-virgin olive oil
  2. 1/4 cup finely chopped onion
  3. 1 3-inch cinnamon stick
  4. 3/4 teaspoon cumin seeds
  5. 1/4 teaspoon ground cardamom
  6. 1/4 teaspoon salt
  7. 1 cup brown basmati or long-grain brown rice
  8. 2 3/4 cups reduced-sodium chicken broth, or vegetable broth
  9. 2 tablespoons hulled pumpkin seeds
  10. 1 cup fresh corn kernels, (from 2 ears) or frozen

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

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.

Nutrition Bonus:

1 1/2 Carbohydrate Serving

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