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Chicken Pilau from Bangladesh Sameer Hasham
Healthy Hints
The worse thing about this recipe is the ghee – 165 grams gives you almost 1500 kcal! That’s more than what a woman needs over a whole day on an average weight reducing diet! Replace the ghee with about 3 tablespoons of oil and use this oil for frying the onions. You can also improve this recipe by using less salt. Measure the salt using a teaspoon and gradually try to use less. Aim for about half to one teaspoon of salt per cooked dish for 4 to 6 people.
Ingredients
Ingredients
1.5 kg rice
165 g ghee
2 bay leaf
12 cardamom pod
3 large onion, chopped
2 tsp fresh garlic, crushed
4 tsp fresh ginger, crushed
1 kg chicken, boneless and chopped
2 tsp cinnamon powder
1 tsp cumin seeds
1 tsp turmeric
3 tsp green chilli, crushed
5 tsp salt
What does this chart mean?
- Calories825kcal
- Protein34.7g
- Fat19.8g
- Saturated fat11.5g
- Carbohydrate126.0g
- Sugars (Total)4.1g
- Fibre1.1g
- Salt2.7g
Directions
1. Wash and soak the rice in cold water for half an hour. Drain and set aside.
2. Heat the ghee in a large saucepan over a medium heat. Add the bay leaves and cardamom pods, frying briefly before adding the onions, garlic and ginger. Sauté for 10-12 minutes until the onions are golden brown.
3. Add the chicken, spices, green chillies and salt. Stir well and cook for 10 minutes.
4. Mix in the rice with the chicken mixture. Stir so the spices coat the grains of rice. Do this gently so the grains of rice do not break up.
5. Add 2.8L of hot water. Cover with a tight-fitting lid and simmer for 25-30 minutes over a low heat until the water has been absorbed and the rice is cooked.
