Chicken pilaf with pumpkin seeds recipe

4 ratings Rate
  • Serves 2
  • 15 mins to prepare and 20 mins to cook
  • 731 calories / serving
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Preheat the grill to medium-high. Brush the chicken breast with a little olive oil.

Heat 1 tablespoon of olive oil in a heavy-based non-stick frying pan over medium heat. Add the onion and cook for 3 minutes, stir in the cinnamon, cumin and tomato purée, and cook for 2 minutes more.

Add the rice and stir to coat with the oil and spices. Stir in the stock, bring to a simmer and cook, stirring regularly to prevent sticking, for 20-25 minutes.

Meanwhile, grill the chicken for 10 minutes or until cooked through with no pink showing, turning once. Cut into bite-sized pieces. Stir into the rice with the broad beans and 1 tablespoon of the parsley. Cook for a further 3 minutes, stirring in the boiling water a little at a time, until the rice and beans are cooked and the water is absorbed.

Stir the remaining parsley and the pumpkin seeds and serve.

*Inspired by Lee C. featured in the Realfood Cookbook 

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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  • Ingredients

  • 300g (10oz) skinless chicken breast fillet
  • 1tbsp olive oil, plus extra for brushing
  • 2 onions, diced
  • ½tsp ground cinnamon
  • ½tsp ground cumin
  • 1tbsp tomato purée
  • 150g (5oz) brown basmati rice, rinsed and drained
  • 500ml (17fl oz) chicken stock
  • 100g (3½oz) frozen broad beans
  • 2tbsp chopped parsley
  • 50ml (2fl oz) boiling water
  • 25g (1oz) pumpkin seeds
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  • Energy 3073kj 731kcal 37%
  • Fat 22.3g 32%
  • Saturates 3.9g 20%
  • Sugars 11g 12%
  • Salt 2.6g 43%

of the reference intake
Carbohydrate 77g Protein 49.4g Fibre 10.4g

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