저녁보통

Curried Brown Rice with Pumpkin Seeds, Apricots and Spinach

Name: Curried Brown Rice with Pumpkin Seeds, Apricots and Spinach
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4
Ingredients: 1 cup brown rice, short grain, uncooked; 1 tablespoon olive oil; 2 cloves garlic cloves, chopped; 1 medium red onion, peeled and finely chopped; 1 tablespoon curry powder; 2 cups low-sodium vegetable broth; 1 cup dried apricots, chopped; 2 cups fresh spinach, chopped; 1/2 cup pumpkin seeds toasted (pepitas); salt & pepper

Brown rice gets a flavor burst when curry powder, onions, and dried apricots are added. Toasted pumpkin seeds add a nice crunch.

1 h 15 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 cup

448

칼로리

12g

단백질

73g

탄수화물

14g

지방

식이섬유

24g

당류

169mg

나트륨

포화지방 3 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

brown rice, short grain, uncooked
1 cup
olive oil
1 tablespoon · or cooking oil of choice
garlic cloves, chopped
2 cloves
red onion, peeled and finely chopped
1 medium
curry powder
1 tablespoon
low-sodium vegetable broth
2 cups · or low-sodium chicken broth
dried apricots, chopped
1 cup
fresh spinach, chopped
2 cups
pumpkin seeds toasted (pepitas)
1/2 cup
salt & pepper
optional, to taste

조리법

1
Wash hands with soap and water.
2
Rinse the rice well.
3
Heat the oil over medium heat in a large heavy saucepan.
4
Add the onions and garlic and cook for 3 to 4 minutes, then stir in the curry powder.
5
Add the rice and broth and bring to a boil over high heat.
6
Reduce the heat, cover and simmer for 30 to 45 minutes until the liquid is absorbed.
7
Remove from heat and stir in the apricots and spinach.
8
Replace cover and let sit for 10 minutes.
9
Add the pumpkin seeds, salt, pepper (and more curry if desired) and fluff with a fork.
10
Serve immediately.

출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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