Heart-Healthy Chicken Pilau
Elevate your weeknight dinner game with this *Heart-Healthy Chicken Pilau*, a vibrant one-pot wonder packed with nourishing ingredients and bold flavors. Featuring tender, bite-sized pieces of skinless chicken breast, nutty brown rice, and a rich medley of colorful vegetables, this recipe is seasoned to perfection with aromatic spices like cumin, coriander, turmeric, and a hint of cinnamon. Simmered in low-sodium chicken broth, this dish offers a wholesome, low-fat twist on traditional pilau without compromising on taste. Finished with a sprinkle of fresh cilantro and a zing of lemon juice, this meal is as satisfying as it is nutritious. Perfect for those seeking heart-healthy meals that are easy to prepare, this comforting yet light dish is ready in just under an hour and serves four generously.
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Recipe Information
Ingredients
- 500 g skinless boneless chicken breast
- 2 tbsp olive oil
- 200 g brown rice
- 500 ml low-sodium chicken broth
- 1 medium onion
- 3 medium garlic cloves
- 1 large carrot
- 1 medium red bell pepper
- 100 g green peas
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp turmeric
- 1 piece cinnamon stick
- 0.5 tsp black pepper
- 0.5 tsp salt
- 30 g fresh cilantro
- 1 tbsp fresh lemon juice
- 200 ml water
Instructions
Dice the chicken breast into bite-sized pieces. Peel and finely chop the onion and garlic. Peel and cut the carrot into small cubes. Core and chop the red bell pepper.
Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chicken pieces and cook until no longer pink, about 5-7 minutes. Remove the chicken from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 4 minutes.
Add the chopped carrot and red bell pepper to the pan, cooking for another 4 minutes until the vegetables slightly soften.
Stir in the tomato paste, ground cumin, ground coriander, turmeric, and black pepper. Cook for about 1 minute until the spices are fragrant.
Rinse the brown rice under cold water, then add it to the pan. Stir well to coat the rice with the spice and vegetable mixture.
Pour in the low-sodium chicken broth and the water. Add the cinnamon stick and salt. Stir to combine.
Return the cooked chicken to the pan. Bring the mixture to a boil, then reduce the heat to low and cover the pan. Let simmer for 25-30 minutes until the rice is tender and has absorbed most of the liquid.
Add the green peas to the pan and stir gently. Cook for an additional 5 minutes with the lid on.
Remove the cinnamon stick before serving. Garnish the pilau with freshly chopped cilantro and a drizzle of fresh lemon juice.
Nutrition Facts
Calories |
1627 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 496 mg | 165% | |
| Sodium | 1739 mg | 76% | |
| Total Carbohydrate | 109.3 g | 40% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 27.0 g | ||
| Protein | 176.8 g | 354% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2750 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
