Jalfrazie Layered Brown Rice (zero Oil, Low Calorie and Diabetic) Video by Tarla Dalal's Team Video by Tarla Dalal
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Jalfrazie Layered Brown Rice (Zero Oil Recipe Video by Tarla Dalal
Preparation Time
20 Mins
Cooking Time
25 Mins
Total Time
45 Mins
Makes
6.00 servings
Ingredients
For The Jalfrazie
1 cup chopped and boiled mixed vegetables (
1/4 cup thinly sliced spring onions whites
1/4 cup sliced capsicum
1/2 cup finely chopped tomato
1/4 cup tomato puree
1 tbsp tomato ketchup
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp garam masala
1 tsp cornflour dissolved in 1/2 cup water
salt to taste
1/2 tsp sugar
1 tsp vinegar
Other Ingredients
3 cups cooked brown rice , refer handy tip
2 tbsp low fat milk (99.9% fat-free)
For The Garnish
1 tbsp finely chopped spring onion greens
Method
- Heat a deep non-stick pan on medium flame and when hot, add the spring onion whites and dry roast on a slow till the onions turn slightly brown.
- Add the capsicum and dry roast on a slow flame for 1 more minute.
- Add the tomatoes and 2 tbsp of water and cook on a medium flame for 2 minutes or till the tomatoes soften.
- Add the tomato purée, tomato ketchup, turmeric powder, chilli powder, coriander-cumin seeds powder and garam masala, mix well and cook on a medium flame for 30 seconds.
- Add the cornflour mixture, mix well and again cook on a medium flame for 1 minute, while stirring continuously.
- Add the salt, sugar and vinegar, mix well and cook on a medium flame for 1 more minute.
- Add the mixed vegetables, mix well and cook on a medium flame for another 1 to 2 minutes. Keep aside.
- To make 3 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and 1 cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.
- Divide the brown rice into 2 equal portions and spread one portion of the brown rice evenly in an oven-proof bowl.
- Pour the jalfrazie over it and spread it evenly.
- Finally spread the remaining brown rice evenly over the jalfrazie.
- Sprinkle milk over it evenly and cover with a oven-proof lid.
- Bake in a pre-heated oven at 180°c (360°f) for 10 to 15 minutes or microwave on high for 2 to 3 minutes.
- Serve hot garnished with spring onions greens.
See step by step images of Jalfrazie Layered Brown Rice (zero Oil, Low Calorie and Diabetic)
