Low Fat Curried Rice
Elevate your weeknight dinners with this flavorful and health-conscious Low Fat Curried Rice. Featuring aromatic spices like curry powder, cumin, turmeric, and coriander, this one-pot dish is a vibrant fusion of texture and taste. Tender long-grain white rice is infused with sautéed onions, garlic, and fresh ginger, then simmered in low-sodium vegetable broth for a rich, savory base. Nutritious additions like peas and carrots add color and balance, while a garnish of fresh cilantro brings a refreshing finish. With just 10 minutes of prep and 25 minutes of cooking time, this recipe is perfect for busy schedules, offering a satisfying and wholesome option that’s easy to make. Packed with flavor yet light on fat, it's an ideal choice for anyone seeking a nutritious, spice-forward side or entrée.
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Recipe Information
Ingredients
- 1 cup long-grain white rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium, chopped yellow onion
- 2 minced garlic cloves
- 1 teaspoon, minced fresh ginger
- 1 tablespoon curry powder
- 0.5 teaspoon turmeric
- 0.5 teaspoon cumin
- 0.5 teaspoon coriander
- 1 cup frozen peas
- 1 small, diced carrot
- 1 cup low sodium vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped for garnish fresh cilantro
Instructions
Rinse the rice under cold water until the water runs clear, then drain well.
In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and ginger to the pan, and cook for another 1-2 minutes until fragrant.
Stir in the curry powder, turmeric, cumin, and coriander, allowing the spices to toast for 1 minute.
Add the rinsed rice to the saucepan, stirring to coat the grains evenly with the spices and oil.
Pour in the water and vegetable broth, add the salt and pepper, and bring to a boil.
Once boiling, reduce the heat to low, cover with a lid, and simmer for 10 minutes.
After 10 minutes, quickly stir in the frozen peas and diced carrot, then cover again and cook for an additional 10 minutes, or until the rice is tender and the liquid is absorbed.
Remove from heat and let sit, covered, for 5 minutes to finish steaming.
Fluff the rice with a fork and garnish with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3426 mg | 149% | |
| Total Carbohydrate | 101.5 g | 37% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 16.8 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 172 mg | 13% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1087 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
