broccoli pilaf 7 pts

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Broccoli Pilaf

 

Recipe By :Bridget Jones

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup basmati rice -- (generous)

1 pound small broccoli florets

2 tablespoons sunflower oil

2 onions -- thinly sliced

2 garlic cloves -- crushed

2 celery stalks -- thinly sliced

2 tablespoons cumin seed

8 green cardamom pods

1 bay leaf

1 cinnamon stick

salt and pepper

1 teaspoon saffron threads

 

Place the basmati rice in a bowl. Pour in plenty of cold water, then swirl the

grains gently, allow them to settle, and pour off the cloudy water. Repeat this

process several times until the water runs clear. Cover with fresh cold water

and set aside to soak for 30 minutes.

 

Bring a large saucepan of water to a boil. Add the broccoli, bring back to the

boil, and cook for 2 minutes. Place a sieve over a bowl, drain the broccoli, and

reserve both the vegetable and the stock.

 

Heat the oil in the pan. Add the onions, garlic, celery, cumin seed, cardamom

pods, bay leaf, and cinnamon stick. Stir well, then cook for 10 minutes,

stirring occasionally, until the onions are softened and beginning to brown in

places.

 

Meanwhile, drain the rice when you start cooking the onions and leave it to one

side in the sieve, when the onions are cooked, add the rice to the pan and pour

in the stock. Add salt and pepper, then bring to a boil over a high heat and

stir once. Cover the pan and reduce the heat to the lowest setting. Cook for 10

minutes.

 

While the rice is cooking, pound the saffron strands in a mortar with a pestle

and stir in 2 tablespoons of boiling water to dissolve it. Open the pan and

sprinkle this over the rice, then add the broccoli, leaving it piled on top of

the rice. Quickly re-cover the pan and cook for a further 5 minutes. Remove from

the heat and leave to stand, without removing the lid, for 5 minutes. Fluff the

rice with a fork and mix in the broccoli, then serve at once.

 

Per Serving: Calories 331 (27% from fat); 10g Total Fat; 4g Fiber of the 10g

counting (7 POINTS)

 

 

See http://www.bridgetaboutfood.co.uk/cv.html for a list of publications by

Bridget Jones (a food writer who lives in the UK).

 

Description:

" Fragrant basmati rice and crisp broccoli are carefully spiced in this simple

pilaf "

Source:

" Farmers' Market Guide to Vegetables "

Copyright:

" 2001 ISBN 1570716196 "

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Per Serving (excluding unknown items): 331 Calories; 10g Fat (25.0% calories

from fat); 10g Protein; 56g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol;

88mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1 1/2 Fat.

 

NOTES : Makes an excellent side dish or vegetarian supper dish.

 

Nutr. Assoc. : 0 920011 0 0 0 0 0 253 0 0 0 0

 

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