Mediterranean Diet Chicken Pulao

Embark on a flavorful journey with this Mediterranean Diet Chicken Pulao, a wholesome and aromatic one-pot dish that combines the essence of Mediterranean and South Asian cuisines. Packed with tender, spiced chicken, fragrant basmati rice, and a colorful medley of vegetables, including red bell peppers, peas, and tomatoes, this recipe is as nutritious as it is delicious. Simmered in hearty chicken broth and brightened with fresh parsley and zesty lemon juice, this pulao delivers a satisfying balance of earthy spices like cumin and coriander with light, citrusy notes. Perfect for a healthy weeknight dinner or an impressive centerpiece for guests, this easy-to-follow recipe celebrates fresh ingredients and heart-healthy cooking with extra virgin olive oil. Ready in just an hour, it’s a must-try for anyone embracing the Mediterranean diet or looking for a vibrant, gluten-free meal idea.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Cut the chicken breast into bite-sized pieces and season with salt, ground cumin, and ground coriander.

Step 2

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.

Step 3

Finely chop the onion, garlic, and ginger. Dice the red bell pepper and tomatoes.

Step 4

In the same pan, add the chopped onion, garlic, and ginger. Sauté until the onion becomes transparent.

Step 5

Add the diced red bell pepper and cook for another 3-4 minutes until softened.

Step 6

Stir in the tomatoes and cook until they begin to break down, releasing their juice.

Step 7

Rinse the basmati rice under cold water until the water runs clear. Drain well and add to the pan.

Step 8

Pour in the chicken broth and a pinch of salt. Stir to combine and bring to a boil.

Step 9

Reduce the heat to low, cover the pan with a tight-fitting lid, and cook for 15 minutes.

Step 10

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.

Step 11

Turn off the heat and let it sit for 5 minutes before opening the lid.

Step 12

Fluff the pulao with a fork and stir in freshly chopped parsley and a squeeze of lemon juice.

Step 13

Serve warm, garnished with extra parsley and additional lemon wedges on the side.

Nutrition Facts

Serving size	2235.1 grams (2235.1g)

Amount per serving	% Daily Value*
Calories	1741

Total Fat 50.00g	64%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 2.70g
Cholesterol 430mg	143%
Sodium 7790mg	339%
Total Carbohydrate 158.00g	57%
Dietary Fiber 18.30g	65%
Total Sugars 43.90g
Protein 173.60g	347%

Vitamin D 0IU	0%
Calcium 338mg	26%
Iron 16mg	86%
Potassium 3680mg	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.

Source of Calories

Fat: 25.3%

Protein: 39.1%

Carbs: 35.6%