Frank's Recipes! Low Fat Yogurt Rice

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Low Fat Yogurt Rice

1 cup long-grain rice
2 cups water
1 teaspoon brown mustard seeds
2 teaspoons mung dal
Non-stick cooking spray
1/2 teaspoon oil
1 serrano chile, minced
1 tablespoon minced ginger root
1/4 cucumber, peel, seed and mince
2 cups plain nonfat yogurt
1/2 cup nonfat milk
1 teaspoon salt
1/4 cup minced cilantro

Bring water to boil in saucepan and add rice. Return to boil, then reduce heat, cover and simmer until tender and water is absorbed, 20 to 25 minutes.

While rice is cooking, toast mustard seeds and dal in skillet sprayed with nonstick cooking spray and oil until mustard seeds begin to pop, 2 to 3 minutes.

Fluff rice with fork and stir in mustard seeds, dal, chile, ginger and cucumber.

Combine yogurt, milk and salt. Lightly stir into rice with fork. Sprinkle with cilantro.

4 (1-cup) servings. Each serving: 255 calories; 692 mg sodium; 3 mg cholesterol; 1 gram fat; 49 grams carbohydrates; 12 grams protein; 0.60 gram fiber.