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Brown Rice Pilaf with Chicken & Vegetables

Brown Rice Pilaf with Chicken Vegetables
Yields4 Servings
DifficultyIntermediatePrep Time20 minsCook Time2 hrsTotal Time2 hrs 20 mins
 Cooking Oil Spray
 1 PotatoMedium, peeled, cut into 12 small pieces
  tsp Turmeric
 2 ¾ cups Water
 ½ tbsp Onion Flakesdry
 6 oz ChickenSkinless, boneless, cut into small pieces
 ½ cup Yogurtfat-free
 ½ tsp Ginger Paste
 ½ tsp Garlic Paste
 ½ tsp Salt
 1 tsp Paprika
 ¼ cup OnionFinley Chopped
 ½ cup TomatoFinely Chopped
 1 tsp Garam Masala
 ½ cup Carrots and Peasfrozen
 ¾ cup Brown RiceUncooked
  tsp Cumin SeedsBlack
 4 pieces PeppercornBlack
 1 piece Cinnamon Stick1/2 inch long
 2 pieces Cloves
 2 pieces Cardamomsgreen
 1 piece Bay Leafsmall
 2 tbsp CilantroFinely Chopped
 3 pieces Mint Leavessmall
 1 tsp Kewra Water (Panadanas Water)
1

Pre-heat oven to 335 ̊

2

Mix potatoes and turmeric in a small bowl and set aside.

3

Use a small ovenproof tray and evenly spray cooking oil for 2 seconds; arrange the potatoes on the tray and sprinkle 1⁄2 cup water over potatoes; bake for 40 minutes or until tender when pierced with a fork. Remove from the oven and set aside.

4

In a medium saucepan, over medium heat, evenly spray cooking oil for 2 seconds. Sauté dry onion flakes for 1 to 2 minutes or until golden brown and set aside.

5

In a medium bowl, combine chicken, yogurt, ginger paste, garlic paste, salt and paprika; mix well to marinade the chicken. Set aside.

6

In medium size saucepan, over medium-low heat, evenly spray cooking oil for 2 seconds; sauté onions and tomatoes. Add marinated chicken and cook for 20 to 25 minutes or until the chicken is cooked. Add garam masala and mix well; remove from heat.

7

Cook the frozen vegetables (carrots and peas) in the microwave by following the package instructions.

8

In a medium sized pot, add 2 1⁄4 cups water, brown rice, cumin seeds, peppercorns, cinnamon stick, cloves, cardamom and bay leaf. Over high heat, bring water to a rolling boil and reduce the heat to the lowest temperature; cover and cook the rice for 40 to 45 minutes or until all the water has evaporated and rice is fluffy. Remove from heat.

9

Heat oven to 325 ̊ F.

10

To assemble the Pilaf, in a medium sized ovenproof tray, evenly spray cooking oil for 2 seconds. Spread half of the rice at the bottom of the tray, add chicken and vegetables, add potatoes over the vegetables, sprinkle cilantro and mint leaves over the potatoes and spray with cooking oil for 2 seconds; add the remaining rice on top. Sprinkle kewra water on top of the rice, cover with aluminum foil and bake in the oven for 15 minutes.

11

Garnish with sautéed onion flakes.

Chef's Tip:

Try adding seafood or other vegetables when making this Pilaf.


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Nutrition Facts

Serving Size 179g

Servings 4


Amount Per Serving
Calories 260Calories from Fat 40
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 0.5g3%
Trans Fat 0g
Cholesterol 30mg10%
Sodium 390mg17%
Total Carbohydrate 4g2%
Dietary Fiber 3g12%
Sugars 3g
Protein 16g32%

Vitamin A 40%
Vitamin C 15%
Calcium 4%
Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.