Guest guest Posted August 26, 2004 Report Share Posted August 26, 2004 Curried Harvest Pilaf Canola oil cooking spray1 small onion, coarsely chopped1 cup uncooked quick-cooking brown rice1 Tbsp. curry powder1 medium sweet potato, scrubbed and coarsely chopped1 cup coarsely chopped kale, fresh or frozen, thawed and well-drained1 cup water2 cups fat-free, reduced-sodium chicken broth3 small Granny Smith apples, coarsely chopped1/4 cup currants or raisinsSalt and freshly ground black pepper, to taste Spray a large skillet with cooking oil spray. Heat skillet over medium heat. Sauté onion until golden, about 5 minutes. Add rice and curry; sauté for 3 minutes. Stir in sweet potato and kale. Sauté for 2 minutes. Add water and broth. Bring mixture to a boil, stirring occasionally. Reduce heat to low, cover and simmer until rice and sweet potatoes are just tender and liquid is almost absorbed, about 15 minutes. Stir in apples and currants. Simmer, stirring frequently, until apples are tender and liquid completely absorbed, about 5 minutes. Season with salt and pepper, and serve. Makes 4 servings. Per serving: 251 calories, 2 g. total fat (less than 1 g. saturated fat), 57 g. carbohydrate, 5 g. protein, 6 g. dietary fiber, 304 mg. sodium. Quote Link to comment Share on other sites More sharing options...
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