Ingredients (4 servings)
- 1 lb (450 g) boneless, skinless chicken thighs or breasts cut into bite-sized pieces
- 1 cup basmati rice, rinsed and soaked for 15 minutes
- 1 medium onion, finely sliced
- 3 garlic cloves, minced
- 1 tsp ground cardamom (or 4-5 whole green cardamom pods, lightly crushed)
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/4 tsp ground cinnamon
- 1/2 tsp turmeric powder
- 1/4 tsp chilli powder (optional for heat)
- 1 1/2 cups chicken or vegetable broth
- Salt and pepper, to taste
- 2 tbsp ghee or olive oil
- Fresh cilantro or parsley for garnish
- Optional toppings: toasted almonds or raisins
Instructions
- Cook the Chicken: In a large pot or deep skillet, heat 1 tablespoon of ghee or olive oil over medium-high heat. Add the chicken pieces, season with salt and pepper, and cook until browned and cooked through, about 5-7 minutes. Remove chicken from the pot and set aside.
- Sauté the Aromatics: Add the remaining ghee or oil to the pot. Add the sliced onion and cook until softened and golden brown, about 5 minutes. Add the minced garlic, cardamom, cumin, coriander, cinnamon, turmeric, and chilli powder, stirring constantly until fragrant (1-2 minutes).
- Cook the Rice: Drain the soaked rice and add it to the pot with the spices and onions. Stir for a couple of minutes to coat the rice with the spices.
- Add Broth and Simmer: Pour in the broth, add salt and pepper to taste, and bring the mixture to a boil. Reduce heat to low, cover the pot, and let it simmer for 10 minutes.
- Combine and Finish Cooking: After 10 minutes, add the browned chicken back into the pot with the rice. Stir gently, cover, and cook for an additional 5-7 minutes or until the rice is tender and has absorbed the broth.
- Garnish and Serve: Fluff the rice with a fork, garnish with fresh cilantro or parsley, and sprinkle with toasted almonds or raisins if desired. Serve warm.
Why This Recipe Works
The cardamom gives this pilaf a unique, aromatic flavour that pairs perfectly with the warmth of cumin, coriander, and cinnamon. This dish is hearty, balanced, and rich in protein, healthy fats, and complex carbs. It’s also a versatile dish that works well for family dinners or meal prep!
Nutrition Information (per serving):
- Calories: 385 kcal
- Protein: 22 g
- Carbohydrates: 37 g
- Fiber: 2 g
- Sugars: 2 g
- Total Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 11 g
- Cholesterol: 75 mg
- Sodium: 320 mg
- Potassium: 460 mg
- Calcium: 40 mg
- Iron: 2.5 mg
Nutritional Highlights
This dish is a nutritious balance of protein, healthy fats, and complex carbohydrates, making it a satisfying and complete meal. The cardamom and other spices add antioxidants that support overall health, while the protein from chicken and fiber from rice contribute to steady energy levels. With moderate calorie content, this dish is suitable for balanced meal plans and provides essential minerals like potassium and iron, which are especially beneficial for energy and cardiovascular health.