Yogurt-Rice Pilaf

Toasty mustard seed and spicy Thai chiles add distinctive flavor to an East Indian rice pilaf.

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

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

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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.

EXPERT 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!

Got questions? Our experts have the answers. Ask Betty now.

View Full 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;