Chicken & Green Vegetable Pilaf (One Pot Dinner)
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
7 mins
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Cook Time
7 mins
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Total Time
22 mins
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Servings
4 - 6
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Calories
328 kcal
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Course
Side Dish
Chicken & Green Vegetable Pilaf (One Pot Dinner)
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A complete meal in one-pot, loaded with vegetables! Unintentionally healthy at only 370 calories per serving.
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Ingredients
- 300g (10oz) chicken breast (1 large one) (see notes)
- 2 tbsp olive oil
- 1 brown onion , diced
- 2 garlic cloves , minced
- 3 zucchinis , cut into 1.5cm/0.5cm cubes
- 3 bunches asparagus , cut into 5cm/2 inch pieces
- 1 small lemon
- 2 cups frozen peas
- 60g (2oz) feta cheese , crumbled (see notes)
- 1 cup long grain or basmati rice , uncooked (see notes for substitutes)
- 1 3/4 cups chicken stock (broth)
- salt and pepper
Optional - to serve
- parsley , finely chopped
- wedges of lemon
Instructions
- Heat olive oil in a large pot (preferably non stick) over medium high heat. Add the garlic and onion and sauté until the onion is softened and starting to brown - about 2 minutes.
- Add rice and stir to coat the grains with the oil, then add chicken stock. Bring to simmer then turn down heat to medium low.
- Place chicken on top of the rice (partially submerged), then cover pot and cook for 5 minutes.
- Remove lid and add peas and zucchinis (don't stir, just scatter them across the top), then cover and cook for a further 5 to 8 minutes until most of the water has been absorbed and the rice is just slightly undercooked. It might take longer if you are using a smaller pot.
- Remove the chicken and set aside to rest for a few minutes. Scatter the asparagus over the top, then place the lid back on and cook for 1 to 2 minutes until rice is al dente (cooked but still firm to touch), then remove the pot from the stove and let stand for 5 minutes.
- Shred the chicken with a fork (or your fingers, if cool enough), then add back into the pot with the resting rice.
- Season to taste with salt and pepper. Squeeze juice of the lemon over the rice.
- Gently stir the rice to fluff it up and toss the ingredients through.
- Spoon onto serving plates, scatter with feta and parsley (if using), and lemon wedges on the side.
Notes
- If you are using 2 small chicken breasts instead of 1 large one, remove the chicken a few minutes earlier otherwise it will overcook.
- The best rice to use for this is long grain or basmati rice which are not sticky. The best substitutes are brown rice, jasmine or medium grain rice. Short grain rice will also work but the pilaf will be stickier than it should be. This recipe is not suited to risotto rice.
- I like Danish feta, but greek or ordinary is fine too. Goats cheese also works great.
- Nutrition assumes this serves 6.
Nutrition Information
Show Details
Serving
400g
Calories
328cal
(16%)
Carbohydrates
40.8g
(14%)
Protein
24.5g
(49%)
Fat
8g
(12%)
Saturated Fat
2.1g
(11%)
Cholesterol
49mg
(16%)
Sodium
434mg
(18%)
Potassium
647mg
(18%)
Fiber
6.2g
(25%)
Sugar
6.9g
(14%)
Vitamin A
1850IU
(37%)
Vitamin C
39.6mg
(44%)
Calcium
110mg
(11%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 4- 6
Amount Per Serving
Calories 328 kcal
% Daily Value*
| Serving | 400g | |
| Calories | 328cal | 16% |
| Carbohydrates | 40.8g | 14% |
| Protein | 24.5g | 49% |
| Fat | 8g | 12% |
| Saturated Fat | 2.1g | 11% |
| Cholesterol | 49mg | 16% |
| Sodium | 434mg | 18% |
| Potassium | 647mg | 14% |
| Fiber | 6.2g | 25% |
| Sugar | 6.9g | 14% |
| Vitamin A | 1850IU | 37% |
| Vitamin C | 39.6mg | 44% |
| Calcium | 110mg | 11% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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