Rice and Carrot Pilaf Recipes

Rice and Carrot Pilaf Recipes - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (4 SERVINGS)

The pineapple in this recipe adds vitamin C and manganese. Pineapple also contains an enzyme
called bromelain, which helps to digest food by breaking down protein. This dish tastes
equally good hot or cold, so you may want to make extra so you can have it both ways. The rice in
this recipe is cooked like pasta, in a generous quantity of water, so you’ll need to taste test the rice to determine when it’s done. You’ll find brown basmati or jasmine rice at natural food stores and well-stocked supermarkets.

4 cups boiling water
1 cup brown basmati or jasmine rice
2 cups carrots, cut into fine matchsticks
1 cup small pineapple chunks, or 1 can (8 ounces) pineapple tidbits, drained
2 tablespoons salted dry-roasted peanuts, coarsely chopped
1 tablespoon freshly squeezed lemon juice
1⁄2 teaspoon peeled and grated fresh ginger
1 teaspoon salt


1. Combine the boiling water and rice in a medium saucepan. Lower
the heat, cover, and cook for 25 to 35 minutes, until the rice is just
tender. Do not overcook. Taste the rice to determine when it’s tender.
Pour into a strainer to drain the excess water. (If you wish, put
a bowl under the strainer and save the water for making soup or
cooking beans.)

2. While the rice is cooking, steam the carrots for about 3 minutes,
until just barely tender. Transfer to a bowl and add the cooked rice,
pineapple, peanuts, lemon juice, and ginger.

3. Season with salt to taste and toss to mix. Serve warm or chilled.

4. Stored in a covered container in the refrigerator, leftover Rice and
Carrot Pilaf will keep for up to 2 days.


PER SERVING: 242 calories; 3.8 g fat; 0.6 g saturated fat; 14.2% calories from fat; 0 mg cholesterol;
5.7 g protein; 47.2 g carbohydrate; 8.3 g sugar; 7.7 g fiber; 668 mg sodium; 42 mg calcium;
1.1 mg iron; 6.4 mg vitamin C; 4690 mcg beta-carotene; 1 mg vitamin E