KIWI PULAO

Kiwifruit is one of nature's perfect foods: low in calories, high in energy and an excellent source of antioxidants.  It contains vitamins, potassium, magnesium, zinc and  is antioxidant too.  You can read the benefits derived from this fruit at the end of the recipe.

Kiwi Pulao – Very tasty pulao  made with bell peppers and dry fruits and served with raita, papad etc is yummy in taste. 

If you want to make it colourful, you can use the bell peppers otherwise only with onion and tomato, you can make it.

My daughter was not ready to eat kiwi fruit.  Hence I thought of making this pulao with the bell peppers.  If I add only kiwi, then again she might not taste this at all.  It is a very simple and easy recipe provided you have cooked rice and kiwi fruit and bell pepper at home.  Even if bell pepper is not there, you can make it with onion, tomato and the kiwi.

Do try this and give me your feed back.  While preparing this dish, ensure that the kiwi is not overripe one.

Let us look at the recipe now:

         

                                                   Ingredients:

1 cup	Cooked rice
2	Kiwi fruits chopped
1 tsp	Pav bhaji masala
½ tsp	Chilli powder (increase as per your requirement)
	salt as required
4 tsp	Oil/ghee
¼ cup	Chopped bell peppers (yellow,red and green)
1	Onion finely chopped
Dry fruits	5-6 badam, 5-6 kaju, 10 raisins
½ tsp	Sugar or jaggery
½ tsp	Saunf
	Chopped coriander for garnishing

Method:

Step 1

Heat oil/ghee in kadai.  Add the saunf, when it sizzles, add the chopped onion.  Let it cook for 2 minutes.  Now add the bell peppers in it and sauté on high flame.  It should be cooked at the same time retain the crunchiness.  Add the Kiwi pieces, saute for a minute.

Step 2

Powder the badam, kaju in the mixer.  Add this powder, pav bhaji masala, red chilli powder, raisins, sugar or jaggery and mix well.  Add the rice, salt mix well.

Step 3

Add the coriander leaves, mix well.  Your kiwi pulao is ready to serve.

How to serve:

Serve hot with any kind of raita, papad, pickle etc.

NOTE:  If you wish, you can add tomatoes also.

You can avoid bell pepper and make only with the kiwi fruit and onion.  If you do not want to hide the kiwi fruit in the pulao, you can add the same after adding the rice and mix it.

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BENEFITS:

• Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
• No fat: Kiwifruit is fat-free, an important consideration in today's healthy diets and a rarity among foods containing so many other nutritional benefits.
• Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
• Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
• Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
• Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that's safe for diabetics and a smart part of any weight-loss diet.
• Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
• Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
• Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
• Zinc: Men will appreciate kiwifruit's zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
• Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.