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Yogurt-Rice Pilaf

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By Betty Crocker Kitchens
Updated Nov 19, 2008
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Toasty mustard seed and spicy Thai chiles add distinctive flavor to an East Indian rice pilaf.

Yogurt-Rice Pilaf

  • Prep Time 30 min
  • Total 1 hr 20 min
  • Servings 6
  • Ingredients 8
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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 cilantro, if desired

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Reduce heat to low; cover; cook 5 minutes. Remove from heat; let rice stand covered 10 to 15 minutes.
  • Step 
    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.
  • Step 
    5
    In medium bowl, mix remaining ingredients. Stir in oil mixture. Add cooked rice; toss well.

Nutrition

160 Calories
2 1/2g Total Fat
4g Protein
28g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
160
Calories from Fat
25
Total Fat
2 1/2g
4%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
240mg
10%
Potassium
135mg
4%
Total Carbohydrate
28g
9%
Dietary Fiber
0g
0%
Sugars
3g
Protein
4g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
8%
8%
Iron
2%
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;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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