Low Fat Chicken Pilau

Light, flavorful, and packed with aromatic spices, this Low Fat Chicken Pilau is a wholesome one-pot dish perfect for a weeknight dinner. Made with tender boneless chicken breast, fragrant basmati rice, and a vibrant mix of carrots and green peas, this recipe is a low-fat twist on the classic pilau without sacrificing bold flavor. Infused with cumin seeds, cardamom, cinnamon, and turmeric, every bite is a burst of warm, comforting spices. Lemon juice and fresh cilantro add a zesty finish, elevating this dish into a healthy and satisfying meal the entire family will love. With only 20 minutes of prep and 40 minutes of cooking time, this is your go-to recipe for a quick, nutritious dinner.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Cut the chicken breast into bite-sized pieces.

Step 3

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.

Step 4

Add the chopped onion and fry until golden brown. Stir in the minced garlic and ginger, cooking for another minute.

Step 5

Stir in the ground coriander, turmeric powder, cayenne pepper, and a cinnamon stick. Cook the spices for about 30 seconds until fragrant.

Step 6

Add the chicken pieces to the pot and cook until lightly browned on all sides, about 5-6 minutes.

Step 7

Add in the cardamom pods, bay leaf, and diced carrot. Stir well to combine with the chicken.

Step 8

Pour in the low-sodium chicken broth, bringing the mixture to a boil.

Step 9

Stir in the soaked and drained basmati rice, along with salt and black pepper. Add the green peas.

Step 10

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.

Step 11

Once done, remove from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 12

Fluff the rice gently with a fork, then stir in the fresh cilantro and a squeeze of lemon juice for freshness.

Step 13

Serve the pilau warm, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	(1615.2g)

Amount per serving	% Daily Value*
Calories	1449.2

Total Fat 48.8g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 5.1g
Cholesterol 387mg	0%
Sodium 4058.5mg	0%
Total Carbohydrate 111.9g	0%
Dietary Fiber 19.4g	0%
Total Sugars 19.8g
Protein 149.0g	0%

Vitamin D 0IU	0%
Calcium 310.3mg	0%
Iron 13.7mg	0%
Potassium 2474.8mg	0%

*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.

Source of Calories

Fat: 29.6%

Protein: 40.2%

Carbs: 30.2%