Low Sodium Chicken Pulao

Savor the flavors of this aromatic Low Sodium Chicken Pulao, a heart-healthy twist on a classic South Asian rice dish. Made with tender, bite-sized chicken breast pieces and fragrant basmati rice, this recipe skips the heavy salt while relying on a medley of whole spices like cinnamon, cardamom, and cumin to deliver bold, vibrant flavors. A rich blend of yogurt, onions, and garlic creates a creamy base, while fresh herbs like mint and coriander provide a refreshing finish. Lightly sweet green peas and a squeeze of tangy lemon balance each bite, making this one-pot meal satisfying yet gentle on your sodium intake. Perfect for busy weeknights or elegant dinners alike, this pulao recipe is a must-try for those who crave wholesome, flavorful meals without the guilt.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for about 20 minutes, then drain.

Step 2

Cut the chicken breasts into bite-sized pieces. Mince the ginger and garlic, and thinly slice the onion.

Step 3

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.

Step 4

Add the sliced onion and green chilies to the pot. Cook until the onions become golden brown, stirring occasionally.

Step 5

Stir in the ginger and garlic, cooking for another minute.

Step 6

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.

Step 7

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.

Step 8

Add the drained rice to the pot, stirring gently to coat the rice with the mixture.

Step 9

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.

Step 10

In the last 5 minutes of cooking, add the frozen peas on top of the rice mixture.

Step 11

Once cooking is complete, remove from heat and let the pulao sit covered for another 5 minutes.

Step 12

Fluff the rice gently with a fork, then garnish with fresh coriander and mint leaves.

Step 13

Squeeze lemon juice over the pulao for a fresh tangy finish before serving.

Nutrition Facts

Serving size	(1870.1g)

Amount per serving	% Daily Value*
Calories	1765.7

Total Fat 50.3g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 16.9g
Cholesterol 431mg	0%
Sodium 513.0mg	0%
Total Carbohydrate 146.0g	0%
Dietary Fiber 20.0g	0%
Total Sugars 26.3g
Protein 183.3g	0%

Vitamin D 73IU	0%
Calcium 570.8mg	0%
Iron 16.8mg	0%
Potassium 2736.7mg	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: 25.6%

Protein: 41.4%

Carbs: 33.0%