Heart-Healthy Chicken Pulao
Transform your weeknight dinner into a nourishing feast with this **Heart-Healthy Chicken Pulao**, a wholesome twist on the classic one-pot dish. Made with fiber-rich **brown basmati rice**, lean **skinless chicken breast**, and vibrant vegetables like carrots and peas, this recipe is a flavorful yet heart-conscious choice. A fragrant blend of **ground cumin**, **coriander**, and **turmeric** adds depth, while aromatics like **garlic**, **ginger**, and **cinnamon** take the flavor to the next level. Cooked in **low-sodium chicken broth**, this pulao is a perfect balance of taste and nutrition without skimping on comfort. Ready in just over an hour and packed with nutrients, this easy-to-make pulao is perfect for family dinners or meal prep. Garnish with fresh cilantro for a burst of freshness, and enjoy a dish that’s as delicious as it is good for your heart.
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Recipe Information
Ingredients
- 1 cup Brown basmati rice
- 1 pound Skinless chicken breast
- 1 tablespoon Olive oil
- 1 medium Onion
- 3 cloves Garlic cloves
- 1 inch Ginger
- 2 small Green chilies
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 leaf Bay leaf
- 1 stick Cinnamon stick
- 2 cups Low-sodium chicken broth
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Frozen peas
- 1 medium Carrot
- 0.25 cup Fresh cilantro
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. Soak the rice in water for about 15 minutes, then drain and set aside.
Cut the skinless chicken breast into bite-sized cubes and set aside.
Heat olive oil in a large pan over medium heat.
Finely slice the onion, mince the garlic cloves, and grate the ginger. Chop the green chilies.
Add the sliced onion to the pan and sauté until golden brown, about 5 minutes.
Add the minced garlic, grated ginger, and chopped green chilies, cooking for another 2 minutes until fragrant.
Stir in the ground cumin, ground coriander, and turmeric powder. Add the bay leaf and cinnamon stick, sautéing for 1 minute.
Add the chicken cubes to the pan, season with salt and black pepper, and cook until the chicken is lightly browned on all sides.
Pour in the low-sodium chicken broth and bring to a gentle boil.
Add the drained rice, stirring to combine with the chicken and spices. Reduce the heat to low, cover the pan, and simmer for 25-30 minutes or until the rice is cooked and liquid absorbed.
Chop the carrot into small cubes. Add the frozen peas and chopped carrot to the pan, stirring gently. Cover and cook for an additional 5 minutes until the vegetables are tender.
Remove from heat and let it sit, covered, for 5 minutes to allow the flavors to meld together.
Fluff the pulao with a fork and garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 373 mg | 124% | |
| Sodium | 1720 mg | 75% | |
| Total Carbohydrate | 94.1 g | 34% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 17.9 g | ||
| Protein | 158.3 g | 317% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 226 mg | 17% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1050 mg | 22% | |
*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.
