PILAU SPICE MIX RECIPES

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SMOKED MACKEREL PILAU RICE RECIPE - BBC FOOD



Smoked mackerel pilau rice recipe - BBC Food image

This is a great one-pan family meal that’s tasty and healthy too. If you like more spice, add some ginger and chilli to the vegetables at the start. You can also add boiled eggs at the end too bulk it out. Each serving provides 430 kcal, 18g protein, 56g carbohydrates (of which 3g sugars), 14g fat (of which 3g saturates), 4g fibre and 1g salt.

Provided by Hala El-Shafie

Prep Time 30 minutes

Cook Time 1 hours

Yield Serves 4

Number Of Ingredients 11

1 tsp rapeseed oil
1 onion, roughly chopped
1 garlic clove, finely chopped
1 tbsp medium curry powder
250g/9oz basmati rice
500ml/18fl oz vegetable or chicken stock
200g/7oz smoked mackerel or smoked peppered mackerel, skin removed and flaked into large pieces
80g/3oz frozen peas
1 lemon, juice only, plus wedges to serve
2 tbsp roughly chopped flatleaf parsley (optional)
sea salt and freshly ground black pepper

Steps:

  • Heat a large saucepan until medium hot, add the oil and onion and stir well. Cover with a lid and leave to cook gently for 10 minutes, until softened.
  • Add the garlic and curry powder and stir fry for 1 minute. Add the rice and stir, then add the stock. Stir well and cover with a lid.
  • Bring to the boil, then turn the heat down and simmer gently with the lid on for about 15 minutes, checking that it doesn’t dry out. When the rice has absorbed all the stock it should be tender. If not, add a splash of boiling water then cook for a further 5 minutes and check again.
  • Stir in the flaked mackerel, peas, lemon juice and parsley and mix carefully, as you don’t want the mackerel to break up too much. Season to taste with salt and pepper and cook for 1 more minute to make sure it’s hot through, then serve.

Nutrition Facts : Calories 430kcal, CarbohydrateContent 56g, FatContent 14g, FiberContent 4g, ProteinContent 18g, SaturatedFatContent 3g, SugarContent 3g

VEGETABLE PILAU RICE RECIPE - BBC FOOD



Vegetable pilau rice recipe - BBC Food image

Madhur Jaffrey's pilau (or pullao) rice is a foolproof recipe. Plus it has a few healthy vegetables thrown in.

Provided by Madhur Jaffrey

Prep Time 30 minutes

Cook Time 2 hours

Yield Serves 4-6

Number Of Ingredients 18

1 tbsp cardamom seeds (removed from cardamom pods)
1 tsp black peppercorns
1 tsp black cumin seeds (you can use regular cumin seeds if black aren't available)
1 tsp whole cloves
1/3 of a whole nutmeg (you can break a whole nutmeg by placing it on a cloth and bashing it with a meat mallet or rolling pin)
a medium stick of cinnamon, about 5cm-8cm/2in-3in, broken up into 3-4 pieces
basmati rice, measured to the 450ml/1 pint level in a measuring jug
thumb-sized piece of fresh ginger
3 tbsp olive or groundnut oil
½ tsp brown mustard seeds
1 hot green chilli, finely chopped
100g/4oz potato, peeled and cut into 5mm/¼in dice
¼ carrot, peeled and cut into 5mm/¼in dice
40g/1½oz green beans, cut into 5mm/¼in segments
½ tsp ground turmeric
1 tsp garam masala
1¼ tsp salt
570ml/1 pint water

Steps:

  • For the garam masala, put all the garam masala spices in a clean coffee grinder or other spice grinder and grind as finely as possible. Store in a tightly lidded jar, away from heat and sunlight. This makes about three tablespoons.
  • For the pullao, wash the rice in several changes of water then drain. Put the rice in a bowl, cover with water and leave to soak for 30 minutes, then drain again.
  • Peel and finely grate the ginger.
  • Heat the oil in a heavy-based pan (with a tight-fitting lid) set over a medium-high heat. When it's hot, add the mustard seeds.
  • As soon as they begin to pop - a matter of seconds - add the chilli, potato, carrot and green beans and stir.
  • Add the turmeric and garam masala and stir for one minute.
  • Add the ginger and saute, stirring, for another minute.
  • Drain the rice and add it to the pan.
  • Reduce the heat to medium-low and stir the rice very gently to mix it into the other ingredients and coat it with the oil and spices. Cook this way for two minutes.
  • Add the 570ml/1 pint water and the salt and bring to the boil. Cover the pan with a very tight-fitting lid (if you don't have a very tight-fitting lid then cover the pan with foil then a lid) then turn the heat to very low and cook for 25 minutes. After this time try a grain of rice to see if it's cooked - cook for a few more minutes if necessary.
  • Once it's cooked you can leave it with the lid on and the heat turned off for up to half an hour before serving. Or serve at once on a serving plate.

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