Diet Type Main course | Preparation 20 mins | Cooking Time 45 mins | Serves 4 | Difficulty Difficult
Healthy Hints
The golden carrots not only lend a sweet taste, but give an additional nutritional boost. You can cut down on sodium by reducing the amount of added salt. The flavourful broth, caramelized onions, sweet carrots, and raisins help to lend the dish enough flavour - you won't miss the salt!
Ingredients
200 g long grain rice, rinsed and soaked for 20 minutes
440 ml unsalted chicken stock
2 tbsp rapeseed (canola) oil
1 small onion, diced
200 g chicken breast, skinless and bonless
1 tsp garlic paste
1 tsp paprika powder
1 tsp cinnamon powder
1 tsp cardamom powder
1 tsp salt
1 medium carrot, diced
60 g raisins
½ tsp nutmeg powder
½ tsp saffron powder
Instructions
Heat the chicken stock in a medium-sized saucepan. Drain the rice and add to the chicken stock. Bring this to a rapid boil, then reduce to a low heat. Cover and cook for approximately 20 minutes, or until the stock is absorbed and the rice is tender.
Remove the pan from the heat and gently fluff the rice with a fork. Set aside uncovered.
In a large sized pan, heat the oil and add the onions. Sauté over a medium heat for approximately 5 minutes until golden brown.
Add the chicken, and cook for 3 minutes, stirring occasionally.
Add in the garlic, paprika, cinnamon, cardamom and salt and mix well.
Stir in the carrots and raisins. Reduce to a low heat, cover and cook for approximately 9-10 minutes, or until the chicken is tender and cooked through. Stir frequently so the chicken does not stick to the base. Add 1 tablespoon of water if the mixture dries out too much.
Add the cooked rice to the chicken and gently mix together.
Sprinkle on the nutmeg and saffron powder, cover and allow the pilau to warm through over a low heat for 5 minutes.
Garnish with almonds and serve.
Nutritional Information
Serving Weight 184 g
Calories 304kcal
Protein 9.4g
Fat 10.0g
Saturated fat 1.7g
Trans fat 0.0g
Cholesterol 14.3mg
Carbohydrate 44.4g
Sugars (Total) 8.2g
Fibre 2.2g
Sodium 600.20mg
Salt 1.5g
Iron 1.2mg
Vitamin A 362.4RAE
Vitamin C 5.6mg
Vitamin D 0.0mcg
Vitamin B 120.1mcg
Potassium 351.4mg
