Yogurt-Rice Pilaf

Name: Yogurt-Rice Pilaf
Prep time: 30 min
Total time: 1 h 20 min
Yield: 6
Cuisine: Indian
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

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Betty Crocker Kitchens

Updated Nov 19, 2008

Yogurt-Rice Pilaf

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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;