Saturday, 7 April 2018

Vegetable Pilau

I love a good curry feast, but attempting to eat healthy and eating curries isn't associated with each other. My favourite curries Butter Chicken and Chicken Tikka Masala are ladled with calories and fat, so when I order or make this at home it really has to be for a special treat. With a few clever tricks, such as the use of fry light and using lots of vegetables, you can eat an Indian feast whilst following a healthy eating regime. I made Parsee Chicken curry (recipe from 50 Great Curries of India) a little while back and decided to serve this with a healthier version of pilau rice. Packed with a number of vegetables, a handful of sultanas, the rice was full of flavour, vibrant colour and nutritiously good for you. The recipe is from Weight Watchers mini series: Classic Curries and is an incredibly easy side dish to make. 

295 calories per serving
Serves 4
250g dried basmati rice
4 garlic cloves, crushed
2.5cm fresh root ginger, peeled and grated
4 cardamom pods, crushed slightly
2 teaspoons ground coriander
1 teaspoon chili powder
1/2 teaspoon turmeric
2 heaped tablespoons frozen peas
calorie controlled cooking spray
400g mixed vegetables, diced or sliced finely, e.g red and green peppers, cauliflower florets, small brown mushrooms
2 heaped tablespoons sultanas
salt and freshly ground black pepper

Put the rice, garlic, ginger and all the spices into a pan and cover with cold water. Bring to the boil and continue to cook for 10 minutes. Add the peas after 7 minutes.
Heat a non-stick pan ad spray with the cooking spray. Stir-fry the mixed vegetables for 3-4 minutes.
When the rice is cooked, rinse and drain it, and tender to a serving dish. Cover the dish with a clean, dry tea towel and leave for 3-4 minutes.
Stir the vegetables and sultanas into the rice mixture , season too taste and serve.
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