Indian · Lunch
Spiced Yogurt Rice (Low-Chol)
Cooked basmati rice folded through spiced low-fat yogurt with sautéed mustard seeds, curry leaves, ginger, and green chili, finished with pomegranate seeds and cilantro. A South Indian comfort dish made lighter with low-fat yogurt and skim milk in place of cream, keeping cholesterol and saturated fat modest.
$2
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
257Calories
9.8gProtein
5.2gFat
44.2gCarbs
9.3gSugar
1.6gFiber
207mgSodium
22mgChol
1.5gSat Fat
332mgPotassium
223mgCalcium
1.4mgIron
0.6mcgVitamin B12
6mgVitamin C
vegetarian
low-cholesterol
low-calorie
low-chol
Instructions
1
Prep
Mash cooled rice lightly against a bowl until about half the grains break down. Stir in yogurt and skim milk until smooth and creamy.
2
Temper
Heat vegetable oil in a small pan over medium heat until shimmering, about 30 seconds; add mustard seeds and cook until they sputter and pop.
3
Bloom
Add curry leaves, ginger, and green chili to the pan; cook over medium heat 45 seconds until curry leaves turn crisp and raw ginger smell fades.
4
Build
Stir turmeric into the pan for 10 seconds until it darkens slightly, then scrape the tempering mixture into the yogurt rice, folding until evenly streaked pale yellow.
5
Plate
Transfer rice to a serving bowl, scatter pomegranate seeds and cilantro over the top, and season with salt to taste.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g low-fat plain yogurt
- 1 1/2 cup240g cooked basmati rice, cooled
- 1/2 cup120ml skim milk
- 2 tsp2 tsp mustard seeds
- 1616 curry leaves
- 2 tsp2 tsp fresh ginger
- 22 small green chili
- 2 tsp2 tsp vegetable oil
- 1/4 tsp1/4 tsp turmeric, ground
- 2 tbsp2 tbsp pomegranate seeds
- 2 tbsp2 tbsp cilantro
- salt to taste
