Weight Loss Recipe Tasty Brown Rice Pulao

Fit Bites
Fit Bites
Aug 28, 2017 · 2 min read

Today’s recipe is “Brown Rice Pulao”. Without any further adieu, let’s see how to make our Brown Rice Pulao.

Ingredients:
1. Cooked Brown Rice — 1–2 cups
2. Diced Onion — 1 large
3. Diced Capsicum — 1 large
4. Tomatoes — 1 large or 2 medium
5. Green Chillies — 2–3
6. Mixed Vegetables ( Any) — 1 cup
7. Paneer — 100–150 grams ( optional)
8. Bay Leafs — 1–2
9. 1 cinnamon stick
10. Rest daily purpose spices
11. Oil or Ghee — 1 tbsp
12. Salt — as per taste

Preparation:
1. Take a pan ( non-stick preferably) & add very little amount of oil for coating the pan and put it on flame
2. Once oil is hot, put cumin seeds and asafetida into it, till cumin crackles
3. Now, add bay leafs and cinnamon, along with green chillies and onion and let it fry for a minute
4. After a min add, dices capsicum, carrots and all the spices and stir them properly for some time and keep them on low flame for 2–3 minutes
5. Add tomatoes and paneer and stir well and leave for 5 minutes to cook our vegetables partially with the help of steam.
6. After 5 minutes add brown rice along with the salt and stir to mix them well. Leave it on low flame for next 2–3 minutes with the lid.

Benefits of Brown Rice Pulao and How to consume it:
1. Instead of white rice, we are using brown rice, as they are whole grain and whole grains helps us a lot in weight loss as they are considered to be complex carbohydrates.
2. Brown rice only has 110 cals per ½ cup and 2 grams protein & fibers
3. Brown Rice is very good source of magnesium, phosphorous, thiamine, Vit-B6 & Niacin, it also has smaller amount of iron and zinc.
4. Brown rice helps in weight loss, due to its low glycemic index, due to which blood sugar doesn’t spike quickly. Also they are low in energy density, cause of the fiber and water it contains.
5. You can have brown rice Pulao with curd, pickle or like that
6. Best time to consume is in lunch and breakfast

Macros (per Servings of 100 gm):

Calories: 80.5 KCal
Protein: 2.3 g
Fat: 1.2 g
Carbohydrates: 19 g
Fiber: 1.6 g

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