Heart-Healthy Chicken Pulao

Elevate your weeknight meals with this flavorful and nutritious Heart-Healthy Chicken Pulao, a guilt-free twist on a classic favorite. Made with wholesome brown basmati rice, lean skinless chicken breast, and a medley of warm, fragrant spices like cumin, coriander, and turmeric, this pulao delivers on both taste and health. Low-sodium chicken broth enhances the flavor without excess salt, while vibrant vegetables like peas and carrots add a boost of color and nutrients. Sautéed in a heart-friendly splash of olive oil and garnished with fresh cilantro, this one-pot wonder is perfect for anyone seeking a satisfying yet nourishing meal. Ready in just over an hour, this recipe strikes the ideal balance between comfort food and wellness, making it a go-to for health-conscious families.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 1 pound Skinless chicken breast
• 1 tablespoon Olive oil
• 1 medium Onion
• 3 cloves Garlic cloves
• 1 inch Ginger
• 2 small Green chilies
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 leaf Bay leaf
• 1 stick Cinnamon stick
• 2 cups Low-sodium chicken broth
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Frozen peas
• 1 medium Carrot
• 0.25 cup Fresh cilantro

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear. Soak the rice in water for about 15 minutes, then drain and set aside.

Step 2

Cut the skinless chicken breast into bite-sized cubes and set aside.

Step 3

Heat olive oil in a large pan over medium heat.

Step 4

Finely slice the onion, mince the garlic cloves, and grate the ginger. Chop the green chilies.

Step 5

Add the sliced onion to the pan and sauté until golden brown, about 5 minutes.

Step 6

Add the minced garlic, grated ginger, and chopped green chilies, cooking for another 2 minutes until fragrant.

Step 7

Stir in the ground cumin, ground coriander, and turmeric powder. Add the bay leaf and cinnamon stick, sautéing for 1 minute.

Step 8

Add the chicken cubes to the pan, season with salt and black pepper, and cook until the chicken is lightly browned on all sides.

Step 9

Pour in the low-sodium chicken broth and bring to a gentle boil.

Step 10

Add the drained rice, stirring to combine with the chicken and spices. Reduce the heat to low, cover the pan, and simmer for 25-30 minutes or until the rice is cooked and liquid absorbed.

Step 11

Chop the carrot into small cubes. Add the frozen peas and chopped carrot to the pan, stirring gently. Cover and cook for an additional 5 minutes until the vegetables are tender.

Step 12

Remove from heat and let it sit, covered, for 5 minutes to allow the flavors to meld together.

Step 13

Fluff the pulao with a fork and garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	1496.2 grams (1496.2g)

Amount per serving	% Daily Value*
Calories	1333

Total Fat 34.40g	44%
Saturated Fat 7.20g	36%
Polyunsaturated Fat 1.30g
Cholesterol 373mg	124%
Sodium 1720mg	75%
Total Carbohydrate 94.10g	34%
Dietary Fiber 16.00g	57%
Total Sugars 17.90g
Protein 158.30g	317%

Vitamin D 0IU	0%
Calcium 227mg	17%
Iron 9mg	52%
Potassium 1050mg	22%

*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: 23.5%

Protein: 48.0%

Carbs: 28.5%