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Curried Caribbean Rice Pilaf

by Kristine Napier, MPH

Servings: 6 (1 1/2 cups Per Serving)
Prep Time: 15
Cook Time: 25
Nutrition Facts
Serving Size 1 1/2 cups
    
Amount per serving
Calories 180
% Daily Value*
Total Fat 4g 
 Saturated Fat 0.5g 
Cholesterol 0mg 
Sodium 290mg 
Total Carbohydrate 33g 
 Dietary Fiber 2g 
Protein 4g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Curry, tomatoes, sweet bell peppers, garlic and onion meld together to make this Caribbean delight a rice to remember. Serve it with baked chicken, roasted halibut, or all by itself with a few walnuts sprinkled on top. You'll hear the Caribbean tropics beckoning you.

Ingredients

1 tablespoon canola oil
1 large onion, chopped
4 cloves garlic, chopped
1 cup long grain white rice
1 14-ounce can chicken broth
1 tablespoon curry powder
1 cup cherry tomatoes, halved
1 red bell pepper, minced
1 green bell pepper, minced
1 yellow bell pepper, minced

Directions

  1. Heat the oil in a large heavy kettle over medium heat; add the onion and the garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Do not burn the garlic.
  2. Add the rice, broth and curry. Bring to a boil. Reduce heat, cover, and cook 15 minutes, or until the rice is tender.
  3. Remove from heat, stir in the tomatoes and bell peppers; cover and let stand 10 minutes.
  4. Fluff with a fork and serve.

Cooking Tip

Food Trivia

Curry powder is the key spice in all curry dishes; the term curry comes from the South Indian word "kari" which literally means sauce. The powder contains up to 20 different spices, including cardamom, chili pepper, cinnamon and cloves.

Nutrition Nugget

Use long-grain brown rice instead of white rice and increase fiber by 1 gram per serving.

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About the author:

Kristine M Napier MPH

Kristine Napier, MPH

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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