Marinated Veggies with Rice |
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Prep Time: 40 Minutes Cook Time: 15 Minutes |
Ready In: 55 Minutes Servings: 1 |
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I cooked this up tonight to satisfy my craving for roasted veggies and rice. Those of you who like your veggies crisp will love this! Others may steam the veggies beforehand for about 2-3 minutes. You can top the dish with the buttermilk marinade, or save it for something else later. I have this plain for a wonderful, low-fat flavour overdrive! Ingredients:
1/4 cup basmati rice or 1/4 cup long grain rice |
1/2 cup water |
1/4 teaspoon cumin seeds or 1/4 teaspoon sesame seeds |
salt |
1/2 cup buttermilk or 1/2 cup curds or 1/2 cup skim milk yogurt (i use curds) |
1/8 teaspoon red chili powder |
1/8-1/4 teaspoon salt |
pepper |
1 small green bell pepper, cut into wedges |
1/2 small tomato, sliced into 1/4 rings |
1/4 small onion, coarsely chopped |
1/3 cup broccoli floret |
1 tablespoon coriander leaves (to garnish) |
Directions:
1. In a glass bowl, whisk the buttermilk or curds with the salt, red chilli powder and pepper.
2. Taste, and add more of the seasonings if required.
3. Add all the veggies, except corriander, to the bowl, and make sure that they are covered by the marinade; move them around if necessary.
4. Cover and refrigerate for at least 15-30 minutes (the longer you let them marinate, the more flavoured the veggies will be).
5. After 30 minutes, remove the veggies from the marinade and arrange them on a flat baking dish, reserving the marinade for later.
6. Roast in a preheated oven (300 C) for 15 minutes, or until the veggies are as tender as you want them.
7. While the veggies are roasting, toast the cumin or sesame seeds lightly in a saucepan over medium heat.
8. Wash the rice well, and add it, along with the water and salt (to taste) to the saucepan containing the toasted seeds.
9. Bring to a boil, lower flame, cover, and cook for 10 minutes, or until rice is cooked; remove from flame, fluff up with a fork, and set aside Once the veggies are done, add them to the cooked rice, toss, season with salt and pepper if necessary, garish with corriander, and serve hot!
10. Use the marinade as a side, or pour it over the top of the rice for a spicy twist!
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