Low Fat Spiced Pilau Rice
Transport your taste buds to an aromatic journey with this Low Fat Spiced Pilau Rice, a vibrant dish packed with warm spices and gentle flavors. Perfect for a healthy twist on traditional pilau, this recipe combines fragrant basmati rice with a medley of cinnamon, cardamom, cloves, cumin, and turmeric, all simmered in low-sodium vegetable broth for a guilt-free yet richly spiced creation. The addition of sautéed onion, garlic, and ginger enhances the depth of flavor while ensuring it stays light and nutritious. Ready in just 30 minutes, this dish serves as a versatile side or stand-alone meal, garnished with fresh coriander for an optional burst of freshness. Ideal for those seeking a low-fat, wholesome recipe that doesn't compromise on taste, this spiced pilau rice is a must-try addition to your repertoire.
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Recipe Information
Ingredients
- 200 grams Basmati rice
- 400 milliliters Vegetable broth (low sodium)
- 1 piece Cinnamon stick
- 4 pieces Cardamom pods
- 4 pieces Cloves
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 piece Bay leaf
- 1 medium, finely chopped Onion
- 2 cloves, minced Garlic
- 1 teaspoon, grated Fresh ginger
- 3 sprays Non-stick cooking spray
- 1 tablespoon, chopped (optional, for garnish) Fresh coriander
- 0.5 teaspoon Salt
Instructions
Rinse the basmati rice thoroughly in a fine-mesh sieve until the water runs clear. Set aside to drain.
Heat a large non-stick saucepan over medium heat and spray it with non-stick cooking spray (about three sprays).
Add the cumin seeds and toast for about 30 seconds until fragrant, being careful not to burn them.
Add the chopped onion and cook for 3-4 minutes, stirring often, until softened and lightly golden.
Stir in the minced garlic and grated ginger, cooking for another minute until aromatic.
Add the cinnamon stick, cardamom pods, cloves, turmeric, and bay leaf. Stir well to coat the onions and spices evenly.
Add the rinsed rice to the saucepan and stir gently to coat it in the spice mixture without breaking the grains.
Pour in the vegetable broth, add the salt, and bring the mixture to a boil over medium-high heat.
Reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer gently for 15 minutes without removing the lid.
After 15 minutes, turn off the heat but leave the lid on. Let the rice sit undisturbed for 5 minutes to allow the steam to finish cooking the grains.
Remove the lid and gently fluff the rice with a fork. Discard the cinnamon stick, bay leaf, cardamom pods, and cloves, if desired.
Garnish with freshly chopped coriander, if using, and serve warm as a low-fat, flavorful side dish or light meal.
Nutrition Facts
Calories |
104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 307 mg | 13% | |
| Total Carbohydrate | 22.5 g | 8% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 2.1 g | ||
| Protein | 2.5 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 168 mg | 4% | |
*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.
