Oven-baked chicken pilau

Gluten Free
Dairy Free
Health score
39%
Oven-baked chicken pilau
30 min.
4
948kcal

Suggestions


If you’re looking to impress your family and friends with a delicious, wholesome meal in no time, then this oven-baked chicken pilau is the perfect choice! Not only is it gluten-free and dairy-free, but it also packs a delightful array of flavors that will tantalize your taste buds. With a preparation time of just 30 minutes, this dish is ideal for busy weeknights or a cozy dinner gathering.

The combination of succulent skinless boneless chicken thighs, fragrant long grain rice, and the sweetness of sultanas creates a dish that is both comforting and satisfying. The addition of pine nuts brings a delightful crunch, while the aromatic turmeric adds a beautiful golden hue and warm flavor profile. Plus, it’s incredibly versatile: serve it as a hearty lunch, a main dish for dinner, or even as a standout centerpiece at a special occasion.

Baked to perfection, each bite of this pilau offers a balance of protein, healthy fats, and carbohydrates that will keep you energized throughout the day. Finished off with a sprinkle of fresh coriander, this dish not only looks impressive but is also incredibly inviting. So why not gather your loved ones and treat them to this easy yet comforting meal? Your taste buds will thank you!

Ingredients

  • 85 pinenuts 
  • tbsp olive oil 
  •  onion red cut into thin wedges
  • tsp turmeric 
  •  chicken thighs boneless skinless
  • 350 rice long grain
  • 85 golden raisins 
  • 850 ml chicken stock see 
  • handful cilantro leaves fresh

Equipment

  • oven
  • casserole dish

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. On the hob, toast the pine nuts in a flameproof casserole dish, remove and set aside.
  3. Heat the oil in the casserole and soften the onion with the turmeric for 3 mins.
  4. Add the chicken thighs and cook for 3-4 mins until browned all over. Tip in the rice, sultanas and 700ml stock, then bring to the boil. Cover with a lid and bake in the oven for 20 mins, checking halfway and adding more stock if needed. Cook until the chicken is done and the rice tender. Season to taste, then stir in the toasted pine nuts and serve sprinkled with fresh coriander.

Nutrition Facts

Calories948kcal
Protein25.05%
Fat32.54%
Carbs42.41%

Properties

Glycemic Index
45.46
Glycemic Load
51.78
Inflammation Score
-10
Nutrition Score
36.472608866899%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.75mg
Myricetin
0.01mg
Quercetin
6.62mg

Nutrients percent of daily need

Calories:948.16kcal
47.41%
Fat:34.17g
52.57%
Saturated Fat:5.25g
32.78%
Carbohydrates:100.21g
33.4%
Net Carbohydrates:96.82g
35.21%
Sugar:18.04g
20.05%
Cholesterol:221.17mg
73.72%
Sodium:518.66mg
22.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:59.2g
118.39%
Manganese:3.01mg
150.34%
Selenium:69.5µg
99.29%
Vitamin B3:18.67mg
93.37%
Phosphorus:738mg
73.8%
Vitamin B6:1.41mg
70.68%
Vitamin B2:0.73mg
42.66%
Zinc:6.2mg
41.37%
Copper:0.81mg
40.47%
Vitamin B5:3.73mg
37.35%
Magnesium:147.32mg
36.83%
Potassium:1225.37mg
35.01%
Vitamin B1:0.43mg
28.89%
Iron:4.86mg
26.99%
Vitamin K:26.77µg
25.49%
Vitamin E:3.63mg
24.21%
Vitamin B12:1.45µg
24.11%
Fiber:3.39g
13.54%
Folate:40.74µg
10.19%
Calcium:74.04mg
7.4%
Vitamin C:3.73mg
4.52%
Vitamin A:134.9IU
2.7%