Vegetable Pilau

By Hester

Ingredients

• 1 1/2 cups cauliflower florets
• 1 1/2 cup broccoli florets
• 1 cup thinly sliced carrots
• 1/2 cup thawed frozen peas
• 1/2 cup sliced onion
• 2 Tbsp. canola oil
• 2 tsp. cumin seeds
• 1/2 tsp. ground cardamom
• 1/2 tsp. ground coriander
• 1/4 tsp. chili powder
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/4 tsp. ground black pepper
• 6 oz. brown basmati rice, rinsed
• 1 1/4 cups low-sodium chicken broth

Details

Servings 6

Preparation

Step 1

In 2-quart microwaveable casserole, combine cauliflower, broccoli, carrots, peas, and 2 Tbsp. water. Cover and microwave on high 3 minutes, or until tender-crisp; set aside.

In 3-quart microwaveable casserole, combine oil, and onion; microwave on high 1 minute. Stir in spices and microwave on high 1 minute longer. Add rice, chicken broth, and 1 1/4 cups hot water; cover and microwave on high 6 minutes. Reduce setting to medium and cook 20 minutes; stir. Continue to cook, covered, until most of the liquid is absorved, about 20 minutes. Let stand 5 minutes. Fluff with fork and add reserved vegetables; toss to combine. Microwave, covered, on high 2 minutes, or until heated through.

Calories = 194

1 fat, 1 1/2 vegetables, 1 bread