Golden rice with saffron (zarda)
Healthy Hints
There are some traditional dishes that are delicious but not so healthy — although rice is a healthy food, the sugar in this dish has a red traffic light. However, this is a healthier version of the original recipe as it is lower in sugar and only uses a few sprays of oil, helping you to keep an eye on the calories and saturated fat.
Ingredients
Ingredients
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130 g basmati rice
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890 ml water
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½ tsp lemon juice
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110 g white granulated sugar
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12 spritz oil spray
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2 cardamom pod
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6 cm cinnamon stick
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1 small bay leaf
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½ tsp saffron
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few drops yellow food colouring
What does this chart mean?
- Calories317kcal
- Protein2.8g
- Fat3.3g
- Saturated fat0.2g
- Carbohydrate69.5g
- Sugars (Total)35.5g
- Fibre0.1g
- Salt0.1g
Directions
1. Soak the rice in a bowl of water for at least 20 minutes.
2. Heat a medium sized non-stick pan over a moderately high flame and add 830 millilitres of boiling water. Bring back to the boil.
3. Add the drained rice and the lemon juice and cook until half way done, around 10 minutes.
4. Remove from heat and drain the excess water.
5. To make the syrup, dissolve the sugar in 60 millilitres of water in a mug and microwave on high for one minute.
6. Now take the same pot which was used earlier for making rice, spray the bottom evenly with 10 spritz of oil and sauté the cardamom, the cinnamon and the bay leaf.
7. Pour the syrup into the pan and bring to the boil over a high heat. Once the sugar and spices have boiled, reduce to a low heat.
8. Add the saffron, yellow food colouring and rice with two more sprays of oil. Cover and cook for another 10 minutes or till the rice is tender and all the syrup has been absorbed.
9. Fluff with a fork.
