Mediterranean Diet Chicken Pilau
Embrace the vibrant flavors of the Mediterranean with this wholesome Mediterranean Diet Chicken Pilau, a one-pot wonder that's perfect for busy weeknights. Tender, seasoned chicken breast is paired with fragrant basmati rice and a medley of warm spices like cumin, coriander, and a hint of cinnamon, while garlic, onion, and red bell pepper add layers of aromatic depth. Simmered in low-sodium chicken broth and finished with fresh parsley and a burst of zesty lemon, this dish is both nutritious and delicious. Ready in just 45 minutes, it's a satisfying meal that aligns perfectly with heart-healthy Mediterranean diet principles. Serve this fragrant pilau as a complete main or alongside a crisp salad for an unforgettable dinner experience.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 pound Boneless chicken breast
- 1 medium, finely chopped Onion
- 3 minced Garlic cloves
- 1 medium, diced Red bell pepper
- 1.5 cups Basmati rice
- 2.5 cups Low-sodium chicken broth
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 whole Cinnamon stick
- 1 whole Bay leaf
- 0.25 cup, chopped Fresh parsley
- 1 juiced Lemon
Instructions
Heat the olive oil in a large pot or Dutch oven over medium-high heat.
Cut the chicken breast into 1-inch cubes and season with a pinch of salt and pepper.
Add the chicken to the pot and sauté until browned on all sides, about 5 minutes. Remove and set aside.
In the same pot, add the chopped onion and cook until soft, about 3 minutes.
Stir in the minced garlic and diced red bell pepper, cooking for another 2 minutes.
Add the basmati rice to the pot and stir to coat the grains in the oil.
Pour in the chicken broth and add salt, black pepper, cumin, coriander, cinnamon stick, and bay leaf.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 10 minutes.
Return the chicken to the pot, stir to combine, cover again, and cook for another 10 minutes or until the rice is tender and liquid is absorbed.
Remove from heat and let it stand with the lid on for 5 minutes.
Fluff the pilau with a fork, remove the cinnamon stick and bay leaf.
Garnish with freshly chopped parsley and drizzle lemon juice over the top before serving.
Nutrition Facts
Calories |
1472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 390 mg | 130% | |
| Sodium | 4052 mg | 176% | |
| Total Carbohydrate | 115.3 g | 42% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 15.7 g | ||
| Protein | 148.4 g | 297% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2231 mg | 47% | |
*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.
