Spiced chicken and pumpkin pilaf
This spiced chicken with pumpkin pilaf is so good for you, easy to make and on the table in 35 minutes. Absolutely delicious, high in iron and fibre, dairy free, diabetes friendly with an easy gluten free option.
Serves: 2
Time to make: 35 mins
Total cost: $9.80 / $4.90 per serve
(at time of publication)
Ingredients
- 2 teaspoons olive oil
- 1 small red onion, finely chopped
- 1 clove garlic, finely chopped
- 1 cup 1cm-diced pumpkin
- 1 carrot, 1cm diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon chilli flakes (optional)
- ½ cup brown basmati rice
- 1 cup reduced-salt chicken stock
- 1 cup (140g) cooked, shredded chicken
- 2 cups baby spinach leaves or chopped silver beet
- zest and juice of 1 lime, plus extra, to serve (optional)
- 2 tablespoons chopped fresh parsley
- black pepper, to taste
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Instructions
1 In a large pot, heat olive oil over a medium heat. Add onion and garlic and cook for 2 minutes. Add pumpkin, carrot and spices. Cook, stirring, for 2 minutes.
2 Add rice and stir to combine. Cook for 2-3 minutes. Add stock, reduce heat to low and cover. Cook for 20-25 minutes, until rice is tender. Add chicken and spinach in the last 5 minutes of cooking, to heat through.
3 Stir through lime zest and juice and parsley. Season with black pepper and extra lime zest and parsley to taste.
Variations
Make it gluten free: Check ground spices and stock are gluten free.
HFG tip
This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $67. Just grab the shopping list and you’re ready!
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
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Calories 427cal
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Kilojoules 1790kJ
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Protein 21g
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Total fat 15g
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–Saturated fat 4g
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Carbohydrates 50g
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–Sugars 11g
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Dietary fibre 7g
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Sodium 470mg
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Calcium 120mg
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Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
