Ingredients
2 tsp extra-virgin olive oil
1/4 C finely chopped onion
1 (3-inch) cinnamon stick
3/4 tsp cumin seeds
1/4 tsp ground cardamom
1/4 tsp salt, or to taste
1 C brown basmati or long-grain brown rice
2-3/4 C red-sodium chicken broth or vegetable broth
2 T hulled pumpkin seeds
1 C fresh corn kernels, or frozen
Heat oil in a large saucepan over medium-high heat. Add
onion and cook, stirring often, until lightly browned, about
3 minutes. Add cinnamon stick, cumin seeds, cardamom, salt and rice; stirring often, until spices are fragrant, about 1 minute.
Stir in broth and bring to a boil. Reduce heat to low; cover and simmer until liquid is absorbed and rice is tender, 35 to 40 minutes.
Meanwhile, toast pumpkin seeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 1 to 2 minutes. Transfer to a bowl to cool.
When the rice is ready, stir in corn, cover and cook until heated through, about 5 minutes. Remove cinnamon stick. Fluff the pilaf with a fork and fold in the toasted pumpkin seeds.
Nutritional Information Per Serving(1/2 cup each):Calories: 129,Fat:3 g,Cholesterol: 2 mg, Carbohydrate: 22 g,Protein: 4 g, Fiber: 2 g, Sodium: 126 mg
Diabetic Exchanges: 1-1/2 Starch, 1 Fat
