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Shiraz Meherali
Healthy Hints
For a pilau dish, this actually isn’t bad at all. But note that it is meant as an accompaniment when the whole recipe serves 12. If you have a larger portion size, saturated fat, calories, and so on, will be higher. Serve with healthy dhal, low fat natural yogurt and salad.
Ingredients
Ingredients
4 tbsp vegetable oil
1 small onion, chopped
1 tsp fresh garlic, crushed
1 tsp fresh ginger, crushed
1 tsp chilli powder
2 tsp salt
400 g (2¾ cups) frozen peas
2 litres water
800 g (4¾ cups) basmati rice, soaked
What does this chart mean?
- Calories208kcal
- Protein5.0g
- Fat3.4g
- Saturated fat0.4g
- Carbohydrate39.3g
- Sugars (Total)0.9g
- Fibre1.5g
- Salt0.6g
Directions
1. Heat the oil in a non-stick pan over a medium heat and fry the onions until soft and lightly brown.
2. Stir in the garlic, ginger, chilli, salt and peas.
3. Add the rice and water. Gently stir. Bring to a boil over a high heat.
5. Reduce to a low heat, cover and simmer for approximately 20 minutes or until the water is absorbed and the rice is tender.
Serving Tip: Try adding some colour with a little chopped red pepper.
