Cauliflower and chicken pilaf
Enjoy a flavorful Cauliflower and Chicken Pilaf with tender chicken breasts, basmati rice, and a medley of spices including turmeric and cardamom. This savory dish is enhanced with red hot chili peppers, fresh peas, and a fragrant blend of coriander leaves, all simmered in rich chicken gravy. Perfect for a hearty, wholesome meal!
- 08 Mar 2024
- Cook time 25 min
- Prep time 15 min
- 6 Servings
- 11 Ingredients
Cauliflower and Chicken Pilaf is a delightful and nutritious dish that combines tender chicken breasts, aromatic basmati rice, and fresh cauliflower with a blend of warm spices and vibrant vegetables. This recipe is perfect for a healthy weeknight dinner or a special meal for gatherings. Follow these steps for a flavorful and satisfying meal.
Ingredients:
Instructions:
- Rinse the basmati rice under cold water until the water runs clear. Set aside to drain.
- Peel and finely chop the onion.
- Cut the cauliflower into small florets.
- Cut the chicken breasts into bite-sized pieces.
- Finely chop the red hot chili peppers, discarding the seeds for less heat if preferred.
- Roughly chop the coriander leaves.
- Heat 1 tablespoon of olive oil in a large, deep skillet or pot over medium heat.
- Add the chopped onions and sauté until translucent, about 5 minutes.
- Add the chicken pieces to the skillet and cook until browned on all sides, about 6-8 minutes.
- In a separate large pan, heat the remaining 1 tablespoon of olive oil over medium heat.
- Add the cauliflower florets and cook, stirring occasionally, until they begin to soften and brown slightly, about 8-10 minutes.
- Add the chopped red chili peppers, turmeric powder, and cardamom to the skillet with the chicken and onions.
- Stir well to coat the chicken and onions with the spices.
- Pour in the chicken gravy, then bring the mixture to a simmer.
- Once the gravy is simmering, add the drained rice to the skillet.
- Stir well to ensure the rice is evenly distributed.
- Cover the skillet with a tight-fitting lid, reduce the heat to low, and let it cook for about 15 minutes.
- After 15 minutes, uncover the skillet, and gently stir in the peas and the cooked cauliflower.
- Cover again, and cook for an additional 5-10 minutes, or until the rice is tender and has absorbed the majority of the liquid.
- Remove the skillet from heat and let it stand, covered, for another 5 minutes.
- Fluff the pilaf with a fork, mixing in the chopped coriander leaves.
- Taste and adjust seasoning if necessary.
- Transfer the cauliflower and chicken pilaf to a serving dish.
- Garnish with additional coriander leaves if desired.
Tips:
- Rinse the basmati rice thoroughly under cold water before cooking to remove excess starch and improve the texture.
- Cut the cauliflower into small, uniform florets to ensure even cooking.
- For a spicier kick, you can adjust the amount of red hot chili peppers to your taste or add a pinch of crushed red pepper flakes.
- Use a heavy-bottomed pan or skillet to avoid burning the spices and to ensure even cooking.
- Let the pilaf rest for a few minutes after cooking before serving to allow the flavors to meld together.
- Fresh or frozen peas can be used; if using frozen peas, no need to thaw them before adding to the dish.
- Garnish with extra coriander leaves for added freshness and a pop of color.
Your Cauliflower and Chicken Pilaf is now ready to serve! Garnish with fresh coriander leaves for a burst of color and flavor. Enjoy this hearty and delicious dish with your family and friends. It's a perfect balance of protein, vegetables, and fragrant spices sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 22g | 7% |
| Fiber 4.55g | 12% |
| Sugar 6g | 6% |
| Fat | |
| Fat 10g | 11% |
| Saturated 1.94g | 6% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 30ug | 3% |
| Choline 140mg | 25% |
| Vitamin B1 0.25mg | 21% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 9mg | 56% |
| Vitamin B6 1.04mg | 61% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.16ug | 7% |
| Vitamin C 99mg | 106% |
| Vitamin E 0.82mg | 5% |
| Vitamin K 33ug | 27% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 2.04mg | 19% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 870mg | 26% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 480mg | 32% |
| Zinc, Zn 1.28mg | 12% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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