- 2 single chicken breast fillets, fat trimmed
- 1 tablespoon vegetable oil
- 1 2.5cm piece cinnamon stick
- 5 cloves
- 1 teaspoon cumin seeds
- 1/4 teaspoon cardamom seeds
- 1 large brown onion, thinly sliced
- 2 garlic cloves, thinly sliced
- 200g (1 cup) Basmati rice, rinsed well
- 500ml (2 cups) Massel vegetable liquid stock
- Salt & freshly ground black pepper
- 10 large English spinach leaves, washed, drained, stems trimmed, roughly chopped
- 110g (2/3 cup) frozen peas, thawed
- 130g (1/2 cup) skim milk natural yoghurt
- 2 tablespoons chopped fresh coriander
- 1/2 teaspoon ground coriander
- Step 1Heat a chargrill over medium-high heat. Brush each chicken fillet with 1/2 teaspoon of the oil and cook on preheated chargrill for 4 minutes each side or until just cooked through. Transfer to a plate, cover with foil and set aside.
- Step 2Meanwhile: heat remaining oil in a large saucepan over medium heat. Add cinnamon, cloves, cumin and cardamom, and cook, stirring, for 30 seconds or until fragrant. Add onion and garlic, and cook, stirring, for 5 minutes or until onion softens.
- Step 3Add the rice and mix well. Stir in the stock, salt and pepper. Bring to the boil over medium-high heat. Reduce heat to low, cover tightly and cook for 20 minutes without lifting the lid.
- Step 4Remove from the heat. Use a fork to quickly and gently stir the spinach and peas through the pulao. Replace the lid and set aside for 10 minutes.
- Step 5Combine the yoghurt, fresh coriander and ground coriander in a small bowl, and season with salt and pepper. Set aside. Thinly slice the chicken across the grain. Serve the pulao topped with the chicken and a dollop of coriander yoghurt.
- Low fat
- Low kilojoule
- Lower gi
All nutrition values are per serve
- Author: Jan Purser
- Image credit: John Paul Urizar
- Publication: Australian Good Taste