Indian · Lunch
Spiced Yogurt Rice (Low-Calorie)
South Indian-style rice folded through whisked low-fat yogurt with a tempering of mustard seed, curry leaf and dried chili in a small amount of oil, finished with grated carrot, pomegranate and cilantro. Cool, tangy, lightly spiced comfort rice served as a light lunch or side.
$2
10 minsPrep
15 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
215Calories
8.5gProtein
5.1gFat
32.8gCarbs
10.1gSugar
2.3gFiber
698mgSodium
15mgChol
1.4gSat Fat
428mgPotassium
258mgCalcium
1.5mgIron
0.6mcgVitamin B12
8mgVitamin C
vegetarian
gluten-free
low-calorie
low-cholesterol
low-calorie
Instructions
1
Prep
Cook rice ahead and spread on a plate to cool completely, about 10 minutes, keeping grains separate.
2
Whisk the yogurt with reduced-fat milk and salt in a bowl until smooth, about 1 minute.
3
Heat vegetable oil in a small pan over medium heat, add mustard seeds and curry leaves, dried chili, and ginger-fresh, cooking 30 seconds until fragrant and curry leaves darken.
4
Fold cooled rice into whisked yogurt, then pour tempering over top and scatter carrot, pomegranate seeds, and cilantro. Chill 10 minutes and plate cold.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g low-fat plain yogurt
- 7 oz200g, cooked white rice
- 2 tsp2 tsp mustard seed
- 1616 curry leaves
- 22 dried chili
- 2 tsp2 tsp carrot
- 2 tsp2 tsp vegetable oil
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tbsp2 tbsp cilantro
- 1/2 tsp1/2 tsp salt
- 4 tbsp60ml reduced-fat milk
