Yogurt-Rice Pilaf

  • Prep Time 30 min
  • Total Time 1 hr 20 min
  • Servings 6

Ingredients

Ingredients

1
cup uncooked basmati or regular long-grain rice
1 1/2
cups cold water
1
tablespoon vegetable oil
1
teaspoon black or yellow mustard seed
1
cup Yoplait® Fat Free plain yogurt (from 2-lb container)
1/2
teaspoon salt
2
or 3 fresh Thai, serrano or cayenne chiles, cut in half lengthwise
10
to 12 fresh karhi leaves or 1 tablespoon chopped fresh cilanto, if desired

Directions

  • 1 Place rice in 1 1/2-quart saucepan; add enough cold water to cover rice. Rub rice gently between fingers; drain. Repeat 4 or 5 times until water is clear; drain. Cover rice with cold water; soak 30 minutes. Drain; return to saucepan.
  • 2 Heat rice and 1 1/2 cups cold water to boiling, stirring once. Reduce heat to medium-high; cook uncovered 5 to 6 minutes, stirring occasionally, until almost all water has evaporated.
  • 3 Reduce heat to low; cover; cook 5 minutes. Remove from heat; let rice stand covered 10 to 15 minutes.
  • 4 Meanwhile, in 6-inch skillet, heat oil and mustard seed over medium-high heat. Once seed begins to pop, cover skillet and wait until popping stops; remove from heat.
  • 5 In medium bowl, mix remaining ingredients. Stir in oil mixture. Add cooked rice; toss well.

Notes










Tips

Expert Tips

Yogurt helps to alleviate the chiles' attack on the palate. The next time you eat something fiery hot, remember to either drink some milk or eat a small bowl of plain yogurt to help ease the burning in your mouth!

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
28g
28%
(Dietary Fiber
0g
0%
  Sugars
3g
3%
),
Protein
4g
4%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
8%;
Iron
2%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.