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Vegetable Biryani
(makes 4 servings)

Ingredients:

  • 1 cup Basmati rice
  • 1/2 teaspoon saffron threads
  • 1/4 cup lowfat milk
  • Lowfat cooking spray
  • 1/2 teaspoon whole cumin seeds
  • 1/2 teaspoon ground cloves
  • 2 tablespoons garam masala. Make your own Garam Masala.
  • 1 large potato, peeled and chopped
  • 1/2 cup cauliflower flowerets, chopped
  • 1/2 cup carrots, peeled and chopped
  • 1/2 cup green beans, cut into 1" pieces
  • 3 cups water

Directions:

  1. Place Basmati rice in a large bowl then cover with water and soak for 30 minutes then drain.
  2. In a small bowl, combine saffron and milk and set aside.
  3. Spray a large saucepan with lowfat cooking spray and heat to medium-high heat.
  4. Add cumin seeds and cloves and sauté for 1 minute.
  5. Stir in the chopped vegetables and stirfry for 4-5 minutes.
  6. Add the rice and stirfry for 1 minute.
  7. Stir in the water and garam masala.
  8. Bring to a boil then reduce heat to medium, cover and simmer for 20 minutes or until water is absorbed.
  9. Drizzle with the saffron milk then serve.
TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (196 g)
Servings Per Recipe: 4
Amount per serving
Calories 262
Calories from fat 7
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 26 mg
Total Carbohydrates 57 g
Dietary Fiber 4 g
Sugars 1 g
Protein 6 g
Vitamin A 95%
Vitamin C 45%
Calcium 4%
Iron 15%
Nutrition facts label for Vegetable Biryani