Vegetarian dinner features rice, Indian flavors

This is an Indian-flavored vegetarian dinner and it’s a one-pot meal. A pilaf is typically a rice dish that is cooked for about 20 minutes in stock with spices, vegetables and meat.

For this quick dinner, I’ve shortened the time and work using microwaveable brown rice. Toasted cashews add extra crunch and flavor.

The recipe calls for green beans and carrots, but you can use any vegetables you have on hand or even frozen ones. Use this recipe as a blueprint for amounts and timing.

HELPFUL HINTS:

Natural or raw walnuts or pecans can be used instead of cashews.

COUNTDOWN:

■ Toast cashews

■ Microwave rice

■ Microwave green beans and carrot

■ Make the pilaf

SHOPPING LIST:

To buy: 1 small package raw or natural cashews, 1 package green beans, 1 bunch carrots, 1 jar minced garlic, 1 bottle ground turmeric, 1 bottle cayenne, 1 bottle ground cinnamon, 1 package raisins, 1 package microwaveable brown rice and 1 carton vegetable broth.

Staples: salt olive oil, onion,

Toasted cashews add extra crunch and flavor to this vegetable pilaf.

CASHEW AND VEGETABLE PILAF Recipe by Linda Gassenheimer

Toast cashews in a toaster oven or under the broiler for 1 minute or until golden. Watch to see they do not burn. Add green beans and carrots to a microwave-safe bowl and microwave on high 2 minutes.

Microwave brown rice according to package

instructions and measure 1 ½-cups. Save any remaining rice for another meal.

Heat oil in a large nonstick skillet over medium-high heat. Add the onion and saute 3 minutes. Add the garlic, turmeric, cayenne, cinnamon, raisins, green beans, carrots and chicken. Stir to combine ingredients. Add the rice and vegetable broth. Cook to absorb the liquid, about 4 to 5 minutes. Add the cashews. Add salt to taste. Mix well.

Yield 2 servings.

Per serving: 594 calories (37 percent from fat), 24.7 g fat (4.6 g saturated, 13.2 g monounsaturated), no cholesterol, 14.2 g protein, 86.9 g carbohydrates, 10.0 fiber,163 mg sodium.