Diabetes Kenya

Brown Rice Pilau with Chicken

Brown Rice Pilau with Chicken

Brown Rice Pilau with Chicken

A diabetic-friendly take on the traditional Kenyan pilau, using brown rice for a lower glycemic index and lean chicken for protein. This dish is packed with spices for a flavorful, balanced meal.

  • Prep Time15 min
  • Cook Time45 min
  • Perform Time10 min
  • Total Time1 hr 10 min
  • Serving Size4
  • Energy450 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Low Fat
    • Low Lactose

Ingredients

  • 1 ½ cups brown rice, washed
  • 300g skinless chicken breast, cubed
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 1 tablespoon pilau masala
  • 2 ripe tomatoes, chopped
  • 1 carrot, diced
  • 2 tablespoons olive oil
  • 3 cups water or low-sodium chicken broth
  • Salt to taste
  • Fresh coriander for garnish

Method

Sauté Aromatics:

1

Heat olive oil in a large pot. Sauté the onions until golden brown, about 5 minutes. Add garlic, ginger, and pilau masala, and cook for 2 minutes until fragrant.

Cook the Chicken:

2

Add the chicken cubes and cook until browned on all sides, about 6-8 minutes.

Add Vegetables and Rice:

3

Stir in the tomatoes, carrot, and brown rice. Cook for 5 minutes to allow the flavors to blend.

Simmer:

4

  • Add the water or broth, bring to a boil, then reduce the heat to low. Cover and simmer for 35-40 minutes, until the rice is cooked and the liquid is absorbed.

Garnish and Serve:

5

Fluff the rice with a fork, garnish with fresh coriander, and serve hot.

Cooking Tips:

  • Don’t stir the rice too much while it cooks to avoid making it mushy.
  • Toast the rice lightly before adding water for extra flavor.
  • For deeper flavor, let the chicken marinate in pilau masala for 30 minutes before cooking.

  • Nutrition Facts

  • 0 servings per container
  • Serving Size4
  • Amount per serving
  • Calories450
  • % Daily Value*
  • Total Fat10 g12.82%
  • Saturated Fat2 g10%
  • Polyunsaturated Fat2.5 g
  • Monounsaturated Fat3 g
  • Cholesterol50 mg16.67%
  • Sodium1.2 mg0.05%
  • Total Carbohydrate61 g22.18%
  • Dietary Fiber8 g28.57%
  • Total Sugars5 g
  • Protein28 g56%
  • Calcium80 mg6.15%
  • Iron1.8 mg10%
  • Potassium430 mg9.15%
  • Vitamin A350 mcg38.89%
  • Vitamin C (Ascorbic Acid)8 mg8.89%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.