Pilau Rice

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Ingredients

  • 2 cups (500 mL) basmati rice
  • 2 tbsp (25 mL) vegetable oil
  • 1 large onion, thinly sliced
  • Salt to taste
  • 2 tbsp (25 mL) chopped fresh mint
  • 2 tbsp (25 mL) chopped coriander
  • 1 tbsp (15 mL) garam masala
  • 1/4 cup (50 mL) lemon juice
  • 1/2 tsp (2 mL) saffron
  • 1/3 cup (75 mL) hot milk

Instructions

  1. 1. Soak basmati rice in water to cover for 30 minutes. Drain.
  2. 2. While rice is soaking, heat oil in large skillet on medium heat. Add onion and salt, and saute for 10 minutes or until brown and crisp.
  3. 3. Preheat oven to 325°F (160°C).
  4. 4. Bring a large pot of water to boil, add rice and boil for 3 minutes. Drain.
  5. 5. Butter a heavy ovenproof saucepan with a tight-fitting lid. Divide rice in three. Place a layer of rice on base. Scatter over half of mint, coriander and garam masala and half of onions. Repeat layers ending with rice. Pour over lemon juice. Stir together saffron and milk in a bowl. Pour over rice. Cover with a circle of parchment paper and the lid.
  6. 6. Place in oven and steam for 30 to 40 minutes or until rice is tender.

Nutrition & Diet Analysis (per serving)

339 kcal 17% DV
Protein Fat Carbs

Macronutrients

Protein 6.5g 13% DV
Total Fat 21g 27% DV
Carbs 35.4g 13% DV
Fiber 2.4g 9% DV
Sugar 9.5g 19% DV

Electrolytes

Sodium 10010.5mg 100% DV
Potassium 656.5mg 14% DV
Cholesterol 19.8mg 7% DV

Vitamins & Minerals

Vitamin A 307.3mcg 34% DV
Vitamin C 27.7mg 31% DV
Vitamin D 0.3mcg 2% DV
Calcium 130mg 10% DV
Iron 3.8mg 21% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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