Chicken pilaf with pumpkin seeds recipe

  • 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.

  • 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
  • Energy 3075kj 731kcal 37%
  • Fat 22g 32%
  • Saturates 4g 20%
  • Sugars 11g 12%
  • Salt 2.6g 43%

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


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