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South Indian Biryani

Recipe submitted by Pro Cyclist Alexis Ryan

Ingredients

  • 2 cups Jasmine or Basmati rice
  • 3 and 1/2 cups water
  • 2 tablespoons olive oil
  • 2 cups chopped vegetables (e.g., carrots, broccoli, yellow squash, zucchini)
  • 1 onion, sliced into strips
  • 1/4 cup cashews or peanuts
  • 1/4 cup raisins or dried cranberries
  • 1 tablespoon curry powder, or to taste
  • Optional Ingredients: chopped fresh ginger, cilantro, diced cooked yams, chicken

Preparation

Th is is a classic South Indian dish, and one of my favorite healthy quick-dinner recipes. Also, a curry lover?s delight! Start by rinsing the rice – this removes excess starch. Combine rice and water in a rice cooker. If you don?t have a rice cooker, have no fear! Boil water, add rice, reduce to simmer, cover with lid, and cook until desired consistency. While the rice is cooking, bring olive oil to mediumhigh heat in a large deep pan. Add all the other ingredients. Sauté until raisins (or dried cranberries) are plump and curry powder is fully incorporated. Roughly 3-5 minutes. When rice is fi nished, add it to your pan, stir and cook until rice is evenly distributed among the vegetables and the color is uniform. Roughly 8-10 minutes. Add salt to taste. Serve with plain yogurt or a splash of lemon juice. This dish makes great leftovers!

Yield

4 servings, each serving is roughly 3/4 cup

Nutritional Information

Amount Per Serving:
Calories: 555
Total Fat: 14g
Saturated Fat: 2g
Sodium: 39mg
Carbohydrates: 98g
Fiber: 4g
Sugars: 13g
Protein: 11g

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