Snow Pea and Carrot Pilaf
From The New American Plate Cookbook by the American Institute for Cancer Research
For a new kind of pilaf or a low-fat alternative to fried rice, you can’t beat this recipe. The pilaf is a healthful meal in itself when accompanied by a 3-oz. Serving of fish, poultry, meat or tofu.
30 min. prep time
Serves 8
Oil spray (recipe says canola, I’ll use olive oil)
1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp. fresh ginger, peeled and chopped
1 cup brown rice (looks like they used a short-grain rice)
2 cups fat-free, reduced sodium chicken or vegetable stock
1 cup trimmed snow peas
1 cup thinly sliced carrots
1/4 cup scallions, trimmed and chopped
1/4 cup fresh cilantro, chopped and loosely packed
1 Tbs. reduced-sodium soy sauce (use the fermented stuff, not the down & dirty)
1/8 tsp. crushed red pepper flakes
Coat a large saucepan with the oil spray and heat it over medium heat. Add the bell pepper, garlic and ginger and sauté for 5 minutes. Stir in the rice and sauté for 3 more minutes.
Add the broth and bring to a boil. Lower heat to medium-low, cover and simmer for about 35 minutes, until rice is nearly tender and almost all the liquid is absorbed.
Stir in the snow peas, carrots, scallions, cilantro, soy sauce, and red pepper flakes. Cook for 5 more minutes. Serve immediately.
Note: Snow peas cook quickly, so I’d add them for just the last 3 minutes or so…
