Basmati Rice Pullao/Pilaf

Basmati Rice Pullao/Pilaf

another from WW Take out Tonight

1c basmati rice, white or brown, or any long grain rice (brown will cook a little longer)

1/2c frozen peas, thawed

2 cardamom pods

2 cloves

1 cinnamon stick

1 bay leaf

3/4 tsp salt

1/2 tsp cumin seeds

1 tbsp canola oil

1 onion, thinly sliced

1) rinse the rice by placing in a medium pan, add enough water to cover by several inches and swish the grains with your fingertips until the water becomes cloudy, drain. repeat 3 or 4 times til the water is clear.

2) combine the rice with 1 3/4c fresh water; let stand 20 minutes.

3)Bring the rice mixture to a boil over med-high heat. Stir in the peas, cardamom, cloves, cinnamon stick, bay leaf, salt and cumin. Cover, reduce heat to low, and simmer until liquid is absorbed, 15-18 minutes. remove the pan from the heat and let sit undisturbed, 10 minutes longer.

4) meanwhile, heat a large nonstick skillet over high heat. Swirl in the oil, then ad the onion. Cook, stirring often, until the onion is golden brown, 6-8 minutes. garnish rice with onion.

Makes 6 servings (1 cup per serving)

per serving:

157 cals

3g fat

306mg sodium

30g carbs

2g fiber

4g protein

11mg calcium