peas pulao ( microwave)
|Basmati rice/Long grain rice||1 Cup (16 tbs)|
|Split green chilies||2|
|Bay leaf||2 (tejpatta)|
|Cumin seeds||1⁄2 Teaspoon (jeera)|
|Ground black pepper||1⁄2 Teaspoon|
|Fresh peas/Frozen peas||1⁄2 Cup (8 tbs)|
|Water||2 Cup (32 tbs)|
Soak rice in water for 30 minutes ,then drain and keep aside.
heat oil in a microwave safe deep dish for 2 minutes high in microwave.
oil when heated ,add bayleaf , cumin seeds and microwave on high for 2 minutes ,or untill jeera crackles.
now add split green chilies , frozen peas and microwave on high for another 2 minutes .
add soaked and washed rice ,salt and black pepper and microwave high for 2 minutes,mix it well
add 2 cups of water and cover the dish tightly with the cling wrap .
punture the wrap in between to pass the steam .
set the microwave in medium heat and microwave it for another 15 minutes.
serve hot with raita ,any curry or vegetable.
Calories 515 Calories from Fat 142
% Daily Value*
Total Fat 16 g24.9%
Saturated Fat 2.2 g11%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 203.8 mg8.5%
Total Carbohydrates 82 g27.4%
Dietary Fiber 3.9 g15.7%
Sugars 2.7 g
Protein 9 g18.4%
Vitamin A 9.5% Vitamin C 65.9%
Calcium 6.2% Iron 16.7%
*Based on a 2000 Calorie diet