Heart-Healthy Chicken Pilau

Delight in the wholesome flavors of our Heart-Healthy Chicken Pilau, a vibrant one-pot recipe that’s as nourishing as it is delicious. Packed with lean, protein-rich chicken breast, fiber-filled brown rice, and a medley of colorful vegetables like carrots, red bell peppers, and green peas, this dish is a nutritious spin on a classic pilau. Infused with the warm, aromatic spices of cumin, coriander, turmeric, and a hint of cinnamon, every bite is a burst of comforting flavor. Simmered in low-sodium chicken broth for a heart-friendly touch, this easy-to-make recipe is perfect for busy weeknights or meal prepping. Garnished with fresh cilantro and a spritz of lemon juice, this pilau not only pleases the palate but also supports a balanced, health-conscious diet. Perfect for those looking for flavorful, low-fat, and sodium-conscious dinner options.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 g skinless boneless chicken breast
• 2 tbsp olive oil
• 200 g brown rice
• 500 ml low-sodium chicken broth
• 1 medium onion
• 3 medium garlic cloves
• 1 large carrot
• 1 medium red bell pepper
• 100 g green peas
• 2 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 0.5 tsp turmeric
• 1 piece cinnamon stick
• 0.5 tsp black pepper
• 0.5 tsp salt
• 30 g fresh cilantro
• 1 tbsp fresh lemon juice
• 200 ml water

Directions

Step 1

Dice the chicken breast into bite-sized pieces. Peel and finely chop the onion and garlic. Peel and cut the carrot into small cubes. Core and chop the red bell pepper.

Step 2

Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chicken pieces and cook until no longer pink, about 5-7 minutes. Remove the chicken from the pan and set aside.

Step 3

In the same pan, add the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 4 minutes.

Step 4

Add the chopped carrot and red bell pepper to the pan, cooking for another 4 minutes until the vegetables slightly soften.

Step 5

Stir in the tomato paste, ground cumin, ground coriander, turmeric, and black pepper. Cook for about 1 minute until the spices are fragrant.

Step 6

Rinse the brown rice under cold water, then add it to the pan. Stir well to coat the rice with the spice and vegetable mixture.

Step 7

Pour in the low-sodium chicken broth and the water. Add the cinnamon stick and salt. Stir to combine.

Step 8

Return the cooked chicken to the pan. Bring the mixture to a boil, then reduce the heat to low and cover the pan. Let simmer for 25-30 minutes until the rice is tender and has absorbed most of the liquid.

Step 9

Add the green peas to the pan and stir gently. Cook for an additional 5 minutes with the lid on.

Step 10

Remove the cinnamon stick before serving. Garnish the pilau with freshly chopped cilantro and a drizzle of fresh lemon juice.

Nutrition Facts

Serving size	1983.1 grams (1983.1g)

Amount per serving	% Daily Value*
Calories	1627

Total Fat 53.40g	68%
Saturated Fat 10.60g	53%
Polyunsaturated Fat 2.80g
Cholesterol 496mg	165%
Sodium 1739mg	76%
Total Carbohydrate 109.30g	40%
Dietary Fiber 21.80g	78%
Total Sugars 27.00g
Protein 176.80g	354%

Vitamin D 0IU	0%
Calcium 292mg	22%
Iron 13mg	71%
Potassium 2750mg	59%

*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: 43.5%

Carbs: 26.9%