Low Sodium Chicken Pulao
Delightfully fragrant and irresistibly wholesome, Low Sodium Chicken Pulao is a flavorful spin on traditional Indian rice dishes that’s perfect for a healthier diet. This recipe features tender, bite-sized pieces of boneless chicken breasts cooked with perfectly steamed basmati rice, aromatic whole spices like cinnamon, cardamom, and cloves, and a refreshing pop of frozen green peas. By minimizing sodium and maximizing natural flavors, this dish relies on fresh ingredients like ginger, garlic, yogurt, and herbs such as coriander and mint to create a well-balanced and low-sodium meal. Ideal for family dinners, this one-pot wonder is finished with a splash of lemon juice for a zesty, tangy twist. Ready in under an hour, this easy chicken pulao recipe is both heart-healthy and packed with bold flavors—a must-try for anyone seeking lighter yet satisfying comfort food.
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Recipe Information
Ingredients
- 500 grams Boneless chicken breasts
- 300 grams Basmati rice
- 1 tablespoon Ginger
- 4 cloves Garlic
- 1 large Onion
- 2 Green chili
- 100 grams Plain yogurt
- 2 tablespoons Vegetable oil
- 1 Cinnamon stick
- 3 Cardamom pods
- 4 Cloves
- 1 Bay leaf
- 1 teaspoon Black peppercorns
- 1 teaspoon Cumin seeds
- 2 tablespoons Fresh coriander leaves
- 2 tablespoons Fresh mint leaves
- 100 grams Frozen green peas
- 1 Lemon
- 500 ml Water
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for about 20 minutes, then drain.
Cut the chicken breasts into bite-sized pieces. Mince the ginger and garlic, and thinly slice the onion.
In a large pot or deep skillet, heat the vegetable oil over medium heat. Add the cumin seeds, cinnamon stick, cardamom pods, cloves, bay leaf, and black peppercorns. Sauté for about 1 minute until the spices release their aroma.
Add the sliced onion and green chilies to the pot. Cook until the onions become golden brown, stirring occasionally.
Stir in the ginger and garlic, cooking for another minute.
Increase the heat slightly and add the chicken pieces to the pot. Cook until the chicken is opaque and lightly browned on all sides, about 5 minutes.
Reduce the heat to medium and mix in the yogurt. Continue cooking for another 5 minutes, allowing the yogurt to blend with the spices and chicken.
Add the drained rice to the pot, stirring gently to coat the rice with the mixture.
Pour in 500 ml of water and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the rice is cooked and water is absorbed.
In the last 5 minutes of cooking, add the frozen peas on top of the rice mixture.
Once cooking is complete, remove from heat and let the pulao sit covered for another 5 minutes.
Fluff the rice gently with a fork, then garnish with fresh coriander and mint leaves.
Squeeze lemon juice over the pulao for a fresh tangy finish before serving.
Nutrition Facts
Calories |
1766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 431 mg | 144% | |
| Sodium | 513 mg | 22% | |
| Total Carbohydrate | 146.0 g | 53% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 26.3 g | ||
| Protein | 183.3 g | 367% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 571 mg | 44% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2737 mg | 58% | |
*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.
