Carrot Rice Pilaf With Black Beans And Mint Raita (8 PTS)

Recipe Ingredients

1 tablespoon	15ml	Stick margarine
3/4 cup	120g / 4.2oz	Uncooked basmati rice
1/2 cup	55g / 1.9oz	Shredded carrots
1 3/4 cups	414ml	Water
1/4 teaspoon	1.3ml	Salt
1		Cinnamon stick 2 inch piece
1/4 cup	40g / 1.4oz	Shredded sweetened coconut east Indian black beans
1 tablespoon	15ml	Stick margarine
1/2 teaspoon	2.5ml	Cumin seed
2		Garlic cloves - minced
1/4 teaspoon	1.3ml	Ground cardamom
1/4 teaspoon	1.3ml	Ground coriander
1/8 teaspoon	0.6ml	Ground red pepper
2		No-salt-added black beans - drained 15 ounces per can
1/2 teaspoon	2.5ml	Salt
1/4 cup	4g / 0.1oz	Minced fresh cilantro mint raita
1/2 cup	118ml	Plain low-fat yogurt
1 teaspoon	5ml	Minced fresh mint

Recipe Instructions

1. Melt margarine in a saucepan over medium-high heat. Add margarine in a

saucepan over medium-high heat. Add rice and carrot; saute 2 minutes. Add

next 3 ingredients; bring to a boil. Cook, uncovered, 2 minutes. Cover,

reduce heat, and simmer 20 minutes or until rice is tender. Remove from

heat; let stand, covered, 10 minutes. Discard cinnamon stick. Fluff rice

with a fork. Spoon rice mixture onto individual plates; top with East

Indian Black Beans. Sprinkle with coconut. Serve with Mint Raita.

Yield: 4 servings (serving size:3/4 cup rice, 3/4 cup beans, 1 teaspoon

coconut, 2 tablespoons MInt Raita). Selections: 2 P/M, 1B, 2FA, 50C.

Points: 8 Per serving: Calories 432 ( 20 % from fat); protein 17.1 g; fat

9.7 g (sat 3.6 g); carbohydrates 71.1 g; fiber 7.7 g; cholesterol 2 mg;

iron 5.3 mg; sodium 571 mg; calcium 113 mg.

East Indian Black Beans: 1. Melt margarine in a nonstick skillet over

medium-high heat. Add cumin and garlic; saute 30 seconds. Add next 3

ingredients; saute 30 seconds. Add beans and salt; cook 2 minutes or until

heated, stirring occasionally. Remove from heat; stir in cilantro.

Yield: 4 servings (serving size 3/4 cup)

Mint Raita: 1. Combine yogurt and mint in a bowl; stir well. Yield: 4

servings (serving size: 2 tablespoons).

Source:
Mr. Paul Newman's, Newman's Own Cookbook

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