Mediterranean Diet Chicken Pulao
Elevate traditional flavors with this vibrant Mediterranean Diet Chicken Pulao—an aromatic one-pot wonder brimming with wholesome ingredients and bold spices. Tender, spice-scented chicken is sautéed in heart-healthy extra virgin olive oil before being nestled among fragrant basmati rice, flavorful vegetables like red bell pepper and peas, and a rich chicken broth infused with garlic, ginger, cumin, and coriander. This dish comes together with a bright finish of freshly chopped parsley and a zesty squeeze of lemon, embodying the balance of nutrition and taste characteristic of the Mediterranean diet. With just 20 minutes of prep and 40 minutes of cooking, this tantalizing pulao is perfect for a satisfying, weeknight meal and serves up to four hungry diners.
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Recipe Information
Ingredients
- 500 grams Boneless chicken breast
- 2 tablespoons Extra virgin olive oil
- 1 large Onion
- 3 Garlic cloves
- 1 inch piece Ginger
- 1 large Red bell pepper
- 300 grams Basmati rice
- 600 ml Chicken broth
- 2 medium Tomato
- 100 grams Frozen peas
- 10 grams Fresh parsley
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Salt
- 1 Lemon
Instructions
Cut the chicken breast into bite-sized pieces and season with salt, ground cumin, and ground coriander.
Heat the extra virgin olive oil in a large pan over medium heat. Add the chicken pieces and cook until browned on all sides, about 5-7 minutes. Remove and set aside.
Finely chop the onion, garlic, and ginger. Dice the red bell pepper and tomatoes.
In the same pan, add the chopped onion, garlic, and ginger. Sauté until the onion becomes transparent.
Add the diced red bell pepper and cook for another 3-4 minutes until softened.
Stir in the tomatoes and cook until they begin to break down, releasing their juice.
Rinse the basmati rice under cold water until the water runs clear. Drain well and add to the pan.
Pour in the chicken broth and a pinch of salt. Stir to combine and bring to a boil.
Reduce the heat to low, cover the pan with a tight-fitting lid, and cook for 15 minutes.
After 15 minutes, add the browned chicken pieces and frozen peas on top of the rice. Cover again and cook for an additional 10 minutes.
Turn off the heat and let it sit for 5 minutes before opening the lid.
Fluff the pulao with a fork and stir in freshly chopped parsley and a squeeze of lemon juice.
Serve warm, garnished with extra parsley and additional lemon wedges on the side.
Nutrition Facts
Calories |
1741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 7790 mg | 339% | |
| Total Carbohydrate | 158.0 g | 57% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 43.9 g | ||
| Protein | 173.6 g | 347% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3680 mg | 78% | |
*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.
