Pilau Rice

Rinse the rice in cold water until the water runs clear and set aside to drain.

Spray a saucepan with low calorie cooking spray and set on a medium heat.

Add the onion and fry for 2 minutes until just starting to soften. Add all the spices to the pan, giving it a good stir.

Pour in the water and rice, then crumble in the stock cube.

Stir the pan and bring to the boil.

Turn the heat to low and cover the pan with a lid leaving on a very low simmer for 10 minutes.

Stir the rice, turn off the heat and leave covered with the lid on for 10 minutes. The steam will continue to cook the rice.

Remove the bay leaf, cardamom pods and cloves and serve alongside your favourite curry.