Low Fat Chicken Pilau
Elevate mealtime with this flavorful and health-conscious Low Fat Chicken Pilau, a fragrant one-pot dish that's light on calories but rich in taste! Combining tender, bite-sized chicken breast, aromatic spices like cumin, cardamom, and cinnamon, and fluffy basmati rice, this recipe delivers authentic pilau flavors without excess fat or salt. Brightened with fresh cilantro, vibrant veggies like carrots and peas, and a splash of zesty lemon juice, every bite is a perfect balance of warmth and freshness. Ready in under an hour, this easy-to-follow recipe is perfect for busy weeknights or casual gatherings. With keywords such as "low-fat chicken recipe," "healthy pilau recipe," and "flavorful one-pot meal," this dish is your go-to for satisfying, guilt-free indulgence.
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Recipe Information
Ingredients
- 450 grams boneless chicken breast
- 200 grams basmati rice
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 tablespoon, minced ginger
- 500 milliliters low-sodium chicken broth
- 1 large, diced carrot
- 100 grams green peas
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 cinnamon stick
- 4 cardamom pods
- 1 bay leaf
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons, chopped fresh cilantro
- 1 for juicing lemon
Instructions
Start by washing the basmati rice under cold water until the water runs clear. Soak it in water for about 20 minutes, then drain and set aside.
Cut the chicken breast into bite-sized pieces.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the cumin seeds and allow them to sizzle for a few seconds.
Add the chopped onion and fry until golden brown. Stir in the minced garlic and ginger, cooking for another minute.
Stir in the ground coriander, turmeric powder, cayenne pepper, and a cinnamon stick. Cook the spices for about 30 seconds until fragrant.
Add the chicken pieces to the pot and cook until lightly browned on all sides, about 5-6 minutes.
Add in the cardamom pods, bay leaf, and diced carrot. Stir well to combine with the chicken.
Pour in the low-sodium chicken broth, bringing the mixture to a boil.
Stir in the soaked and drained basmati rice, along with salt and black pepper. Add the green peas.
Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for about 15-20 minutes until the rice is cooked and all the liquid is absorbed.
Once done, remove from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.
Fluff the rice gently with a fork, then stir in the fresh cilantro and a squeeze of lemon juice for freshness.
Serve the pilau warm, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
1449 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.8 g | 63% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 387 mg | 129% | |
| Sodium | 4058 mg | 176% | |
| Total Carbohydrate | 111.9 g | 41% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 19.8 g | ||
| Protein | 149.0 g | 298% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2475 mg | 53% | |
*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.
