Brown Rice & Potato Pilaf (Aloo ki Tehari)

Brown Rice & Potato Pilaf (Aloo ki Tehari)

No. of calories per serving: 162

No. of servings in this recipe: 5 (Serving size is ¾ cup)

Description:

Potatoes the eternal comfort food is a surefire hit with all, so here's a potato dish that is both tasty and healthy. Cook this for a leisurely Sunday afternoon and enjoy with the family.

We recommend it for individuals with high cholesterol levels, those watching their calories and even for diabetics.Remember portion control.

Ingredients:

Long-grain brown rice - 150 g (1-1/2 cup)

Medium-sized potatoes - 2

Water 3 cups

Ginger-garlic paste - 1 tbsp

Cinnamon - 1 stick

Cloves - 2

Bay leaf - 1

Peppercorn - 2-3

Cardamom – 2 pods

Chili powder - 2 tsp

Turmeric powder - 1 tsp

Coriander powder - 2 tsp

Oil - 1 tbsp

Green coriander - 2 tbsp

Salt - 1/2 tsp

Method:

Wash and drain rice. Wash and cut potatoes into small cubes. Leave the peel on.

Heat the oil, saute the potatoes; remove and keep aside.

Add the whole spice, ginger-garlic paste and fry well.

Add the rice, stir-fry well.

Add chili powder, coriander powder & turmeric powder.

Stir-fry well. Add water and salt.

Now, add the potatoes. Cook uncovered till most of the water is evaporated.

Cover and steam for another 7-8 minutes, till rice and potatoes are cooked.

Check if the rice is tender.

Serve hot, garnished with freshly chopped coriander.

Nutritional information:

Protein 3.07 g,

Fat 3.67 g,

Carbohydrates 29.34 g,

Dietary fiber 1.72 g

Calcium 17.72 mg,

Sodium 237.31 mg,

Potassium 267.57 mg,

Carotene 138.76 mcg

Source: NutritionVista