Vegetarian Pilau

Vegetarian Pilau

(makes 4 servings)

1 small head cauliflower, About 3/4 pound( 360 g), trimmed and cut into 1 1/2 inch flowerets
1 teaspoon (5 ml) canola oil
1 tablespoon (15 g) grated fresh ginger
1/2 teaspoon (2.5m) turmeric
Vegetable oil cooking spray
1 10 ounce (300 g) onion, chopped fine
1 bay leaf, crushed
1/2 teaspoon (2.5 ml) ground cloves
1/2 teaspoon (2.5 ml) cinnamon
1 teaspoon (5 ml) curry powder
1/2 cup (90 g) green peas
1 3 ounce (90 g) summer squash, chopped
1 cup (150 g) raw basmati rice
2 tablespoons (30 g) raisins
1 1/2 tablespoons (22.5 g) toasted slivered almonds

  1. In a large non-stick skillet, heat the oil and then add the ginger and turmeric. Cook stirring for 30 seconds. Add the cauliflower flowerets and cook, stirring until the edges begin to brown, about 3 minutes. It should still be firm. Remove from heat.
  2. Spray a large pot with cooking oil and add the onion and bay leaves. Cook until the onion begins to color. Add the cloves, cinnamon, and curry powder and stir over medium heat for 1 minute.
  3. Add the prepared vegetables and rice. Toss over medium heat for 3 -4 minutes. Add 2 cups water, bring to a simmer and cover. Simmer until all the water has been absorbed, 15 to 20 minutes.
  4. Stir in the raisins and almonds. Serve immediately.

Per serving: 285 calories (12% calories from fat), 8 g protein, 4 g total fat (0.3 g saturated fat), 57 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 20 mg sodium
Diabetic exchanges: 4 carbohydrate (3 bread/starch, 2 vegetable)