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Curried Harvest Pilaf - Makes 4 servings.

Canola oil cooking spray
1 small onion, coarsely chopped
1 cup uncooked quick-cooking brown rice
1 Tbsp. curry powder
1 medium sweet potato, scrubbed and coarsely chopped
1 cup coarsely chopped kale, fresh or frozen, thawed and well-drained
1 cup water
2 cups fat-free, reduced-sodium chicken broth
3 small Granny Smith apples, coarsely chopped
1/4 cup currants or raisins
Salt and freshly ground black pepper, to taste

Spray a large skillet with cooking oil spray. Heat skillet over medium heat. Sauté onion until golden, about 5 minutes. Add rice and curry; sauté for 3 minutes. Stir in sweet potato and kale. Sauté for 2 minutes. Add water and broth.

Bring mixture to a boil, stirring occasionally. Reduce heat to low, cover and simmer until rice and sweet potatoes are just tender and liquid is almost absorbed, about 15 minutes.

Stir in apples and currants. Simmer, stirring frequently, until apples are tender and liquid completely absorbed, about 5 minutes.

Season with salt and pepper, and serve.

Per serving: 251 calories, 2 g. total fat (less than 1 g. saturated fat), 57 g. carbohydrate, 5 g. protein, 6 g. dietary fiber, 304 mg. sodium.