One-pot chicken & chickpea pilau

Gluten Free
Dairy Free
Very Healthy
Health score
67%
One-pot chicken & chickpea pilau
40 min.
4
557kcal

Suggestions


If you're searching for a delicious and nutritious dish that can effortlessly bring together family and friends for a wholesome meal, look no further than our One-Pot Chicken & Chickpea Pilau. This vibrant, gluten-free, and dairy-free creation combines the tender juiciness of skinless chicken thighs with the earthy goodness of chickpeas and the nutty flavor of brown rice. Ready in just 40 minutes, it’s the perfect solution for busy weeknights or leisurely weekend dinners, proving that healthy eating can be simple and satisfying.

The combination of leeks, garlic, and fresh lemon zest adds a fragrant aroma that fills your kitchen and tantalizes your taste buds. Plus, this dish packs a nutritional punch, offering abundant protein, fiber, and essential vitamins thanks to the addition of vibrant broccoli florets. Each serving is not only bursting with flavor but also a balanced option that keeps health in mind without compromising on taste.

Imagine serving this colorful pilau at your dinner table, where the enticing aroma and hearty texture invite everyone to dig in. With its one-pot convenience, cleanup becomes a breeze, allowing you to spend more time enjoying your meal and less time in the kitchen. Whether you're aiming for a nourishing lunch or a comforting dinner, this One-Pot Chicken & Chickpea Pilau is destined to become a new favorite!

Ingredients

  • tbsp olive oil 
  •  chicken thighs skinless trimmed of fat
  • large leek thinly sliced
  •  garlic clove crushed
  • 400 garbanzo beans drained and rinsed canned
  •  lemon zest grated
  • 200 brown rice 
  • 450 ml chicken stock see 
  • head broccoli 

Equipment

  • frying pan

Directions

  1. Heat a large, lidded frying pan or fl ameproof casserole and add the oil. Fry the chicken thighs for 2 mins, turning halfway through cooking, until lightly coloured, then lift onto a plate.
  2. Add the leeks to the pan and stir-fry for 3 mins, then add the garlic and tip in the chickpeas, most of the lemon zest and rice. Stir together until well mixed.
  3. Nestle the chicken in the rice mix.
  4. Pour over the stock and season lightly. Cover and cook on a low heat for 20 mins until the chicken is nearly cooked through and the rice has absorbed nearly all the liquid. Sit the broccoli on top of the rice, cover and continue to cook until the rice and broccoli are tender and the chicken cooked.
  5. Sprinkle with the remaining lemon zest to serve.

Nutrition Facts

Calories557kcal
Protein27.12%
Fat21.48%
Carbs51.4%

Properties

Glycemic Index
48.27
Glycemic Load
28.91
Inflammation Score
-9
Nutrition Score
42.549130481222%

Flavonoids

Luteolin
1.22mg
Kaempferol
13.11mg
Myricetin
0.21mg
Quercetin
5.02mg

Nutrients percent of daily need

Calories:557.26kcal
27.86%
Fat:13.51g
20.79%
Saturated Fat:2.68g
16.74%
Carbohydrates:72.75g
24.25%
Net Carbohydrates:61.71g
22.44%
Sugar:6.2g
6.89%
Cholesterol:110.77mg
36.92%
Sodium:603.24mg
26.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.38g
76.76%
Vitamin C:143.66mg
174.13%
Vitamin K:181.59µg
172.95%
Manganese:3.27mg
163.3%
Vitamin B6:1.69mg
84.54%
Vitamin B3:11.56mg
57.82%
Phosphorus:572.49mg
57.25%
Selenium:34.52µg
49.31%
Fiber:11.04g
44.17%
Magnesium:174.03mg
43.51%
Folate:169.71µg
42.43%
Potassium:1243.55mg
35.53%
Vitamin A:1735.2IU
34.7%
Vitamin B1:0.52mg
34.58%
Vitamin B5:3.35mg
33.48%
Vitamin B2:0.53mg
31.03%
Iron:5.37mg
29.86%
Zinc:4.28mg
28.5%
Copper:0.55mg
27.51%
Calcium:167.55mg
16.75%
Vitamin E:2.34mg
15.61%
Vitamin B12:0.72µg
12.05%