Turkish · Dinner
Rice with Currants and Pine Nuts (Low-Calorie)
A lighter Turkish pilaf pairing seared diced chicken breast with basmati rice, plumped currants, toasted pine nuts and warm allspice. Sautéed onion builds sweetness while the rice is finished in reduced stock rather than butter-heavy liquid, keeping the dish light, fragrant and citrus-brightened with fresh lemon and parsley.
$5
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
389Calories
38.2gProtein
9.8gFat
40.1gCarbs
11.6gSugar
3.1gFiber
410mgSodium
132mgChol
1.9gSat Fat
690mgPotassium
45mgCalcium
2.4mgIron
0.4mcgVitamin B12
8.5mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Dice chicken breast into small cubes and pat dry. Finely chop onion. Rinse rice under cold water until water runs mostly clear.
2
Toast
Place pine nuts in dry skillet over medium-low heat for 2 minutes, shaking often, until golden and fragrant.
3
Sear
Heat olive oil in medium saucepan over medium-high heat and sear chicken for 3–4 minutes, turning occasionally, until opaque throughout.
4
Sweat
Push chicken to side, add onion and sweat over medium heat for 3 minutes, stirring, until softened and translucent.
5
Bloom
Stir allspice into pan; cook over medium heat 30 seconds until fragrant.
6
Simmer
Add rice, currants and stock; stir once, bring to boil over high heat, then reduce to low, cover and simmer 15 minutes until liquid absorbs.
7
Rest
Remove pan from heat and let stand covered for 5 minutes until grains firm up.
8
Finish
Fluff rice gently with fork and fold in pine nuts, lemon juice, parsley, salt and pepper.
9
Plate
Spoon pilaf onto plate and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 2/3 cup130g basmati rice
- 1 1/2 cup360ml chicken stock, low-sodium
- 4 tbsp4 tbsp dried currants
- 2 tbsp2 tbsp pine nuts
- 11 onion
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp ground allspice
- 1 tbsp1 tbsp lemon juice
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
