Broad Bean and Chicken Pilaf
Don’t be put off by its name, this really is a simple dish of rice with chicken and broad beans. It isn’t hot and the spices only serve to compliment the flavours of the ingredients. We’ve been cooking this dish for years and years and, broad beans come into season in June and are readily available until towards the end of September. This is also a very inexpensive dish to prepare, so well worth it if you’re on a budget.
Chicken and Broad Bean Pilaf
Servings: 2 people
Calories: 494kcal
Ingredients
- 100 g Basmati Rice
- 1 Chicken Breast chopped into small bite sized pieces – you can use thighs if you prefer
- 200ml Chicken Stock
- 100 g Broad Beans weighed when they're shelled
- 1 Onion finely chopped
- 2 cloves Garlic finely chopped
- ½ tsp Cumin Seeds
- 1 inch Cinnamon Stick
- 1 tbsp Butter
- ½ tbsp Oil we use rapeseed but any flavourless oil works
- Salt and Pepper for seasoning
- Flat Leafed Parsley to garnish
Instructions
- Rinse the rice thoroughly and then soak for 20 minutes before draining in a sieve. Meanwhile melt the butter with the oil in a medium frying pan or any pan with a lid. Add the onion and fry gently for about 10 minutes. You're looking for it to be translucent but not browned in any way.
- When the onion is translucent, add the garlic and the spices and stir fry for about 30 seconds before adding the chicken, turning up the heat so that the chicken has lost its raw look and has started to brown. This should take about 10 minutes, but keep an eye you don't want it to burn!
- Add the rice to the pan and stir it thoroughly so that every grain of rice has been coated in the juices from the pan, then add the stock and stir through the beans. Season very generously with salt and pepper and bring to the boil. Turn the heat to the lowest possible setting (if you have a diffuser that would be good!). Put the lid on and leave to cook on the lowest simmer for exactly 10 minutes.
- Leave the pan untouched after you have taken it off the heat for 10 minutes. Don't be temped to lift the lid!!! After 10 minutes, fork through the rice to fluff it up and serve garnished with a little flat leafed parsley.
Nutrition
Calories: 494kcal | Carbohydrates: 56g | Protein: 34g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.3g | Cholesterol: 90mg | Sodium: 552mg | Potassium: 807mg | Fiber: 4g | Sugar: 4g | Vitamin A: 226IU | Vitamin C: 8mg | Calcium: 65mg | Iron: 2mg