Low Sodium Chicken Pilau
Discover the vibrant flavors of our Low Sodium Chicken Pilau—a heart-healthy twist on a classic comfort dish. This one-pot delight features tender chicken thighs, aromatic spices like cumin and turmeric, and fluffy basmati rice simmered in low sodium chicken broth, making it perfect for those seeking a lower salt option without compromising on taste. Packed with nutrient-rich vegetables such as carrots and peas, and finished with a squeeze of fresh lemon juice and fragrant cilantro, this versatile recipe is ideal for busy weeknights or special occasions. With just 20 minutes of prep and 40 minutes to cook, you'll have a wholesome, flavorful meal ready to serve for four in no time. Perfect for fans of healthy, flavorful dinners, this pilau is sure to become a staple in your repertoire!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 1 large red onion, finely chopped
- 3 units garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 cups long-grain basmati rice
- 4 cups low sodium chicken broth
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground black pepper
- 2 medium carrots, chopped
- 1 cup peas, frozen
- 0.25 cup fresh cilantro, chopped
- 1 unit lemon, juiced
Instructions
Begin by rinsing the basmati rice under cold water until the water runs clear. Set aside to soak in a bowl filled with water for 15 minutes.
Heat the olive oil in a large pot over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the chopped red onion to the pot and sauté for about 5 minutes until they turn soft and golden brown.
Stir in the garlic and ginger, cooking for another minute until they release their aroma.
Add the chicken thighs to the pot, stirring occasionally until they are no longer pink on the outside, about 5 minutes.
Mix in the coriander powder, turmeric, and ground black pepper, ensuring the chicken is well-coated with the spices.
Drain the soaked rice and add it to the pot, stirring for 2 minutes to coat the rice with the spices and oil.
Pour in the low sodium chicken broth, and bring the mixture to a gentle boil.
Add the chopped carrots to the pot. Cover the pot with a tight-fitting lid, reduce the heat to low, and let it simmer for 15 minutes.
Stir in the peas and allow the pilau to cook for an additional 5 minutes, or until the rice is fully cooked and the liquid is absorbed.
Remove the pot from heat and let it rest, covered, for another 5 minutes.
Fluff the pilau with a fork and stir in the fresh cilantro and lemon juice. Adjust seasoning if needed with additional black pepper or herbs.
Serve warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
3131 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.7 g | 114% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 2895 mg | 126% | |
| Total Carbohydrate | 376.5 g | 137% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 26.6 g | ||
| Protein | 185.4 g | 371% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 457 mg | 35% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 3840 mg | 82% | |
*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.
