Estimated Nutrition (whole recipe, rough)
Counts 8 of 11 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Saffron | not in our table | 0 |
| Seed | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup Basmati rice
- 1/2 teaspoon saffron threads
- 1/4 cup lowfat milk
- Lowfat cooking spray
- 1/2 teaspoon whole cumin seeds
- 1/2 teaspoon ground cloves
- 2 tablespoons garam masala
- 1 large potato, peeled and chopped
- 1/2 cup cauliflower flowerets, chopped
- 1/2 cup carrots, peeled and chopped
- 1/2 cup green beans, cut into 1" pieces
- 3 cups water
Directions
1.Place Basmati rice in a large bowl then cover with water and soak for 30 minutes then drain.
2.In a small bowl, combine saffron and milk and set aside.
3.Spray a large saucepan with lowfat cooking spray and heat to medium-high heat.
4.Add cumin seeds and cloves and sauté for 1 minute.
5.Stir in the chopped vegetables and stirfry for 4-5 minutes.
6.Add the rice and stirfry for 1 minute.
7.Stir in the water and garam masala.
8.Bring to a boil then reduce heat to medium, cover and simmer for 20 minutes or until water is absorbed.
9.Drizzle with the saffron milk then serve.