Beef Pilau

Spice blend:

10 cloves, ground

Seeds from 5 cardamom pods, left whole or ground

2 sticks cinnamon, ground

1 tablespoon cumin seed, ground

1 teaspoon fennel seeds

Casserole:

1/2 cup vegetable oil

1 onion, chopped

1 potato, diced

3 cloves garlic, mashed into paste

1 tablespoon whole cumin seeds

1/2 pound beef round, cut into 1/2-inch cubes

3 cups jasmine rice

4 1/2 cups water, heated to a boil

1 teaspoon salt

Stir together the spice blend ingredients; set aside. Heat the vegetable oil in a large skillet over medium-high heat. Cook the onion, stirring occasionally, until softened and beginning to brown, about 5 minutes. Add the potato and garlic; cook, stirring, until softened, about 1 minute more. Stir in 2 tablespoons of the reserved spice blend, stirring until vegetables are coated, about 2 minutes.

Add the beef; cook, stirring occasionally, until browned, about 5 minutes. Stir in the rice, stirring until all kernels are evenly coated with the spices. Pour the boiling water into the pan; stir in the salt. Cover; reduce the heat to a simmer. Cook until the rice is tender, about 20 minutes. Remove the pan from the heat; set aside, covered, 5 minutes.

Nutrition information per serving:

243 calories, 46 percent of calories from fat, 12 grams fat, 2 grams saturated fat, 14 mg cholesterol, 25 grams carbohydrates, 7 grams protein, 244 mg sodium, 2 grams fiber