Recipe Details

meal plans to lose weight

Chicken Pulav In Broken Wheat

30 Jun 2018 238 Views

Chicken pulav cooked in broken wheat contains five times more fiber than any other starch and therefore improves digestion and bowel health. It also helps to lower cholesterol and maintain blood sugar level. Chicken in the dish provides good amount of protein and since the dish is low in calorie it helps weight loss.


Method

1. Wash the broken wheat and soak it in water for around 20 minutes.

2. In a non-stick pan heat the oil and then add the whole garam masala and saute for fragrance.

3. Add the onions and green chillies and saute till the onions become soft.

Then add ginger garlic paste and saute for a few minutes.

5. Reduce heat and add turmeric powder, chicken masala powder, red chilly powder ,coriander powder and garam masala powder and saute for a minute.

6. Add then marinated chicken pieces to the pan and 1/2 cup water and salt. Mix well.

7. Cover the pan and cook for around 10-15 minutes until the chicken is half cooked.

8. Add 1 cup of water to the chicken and boil it.

9. Now add broken wheat and vegetables (peas, corn, beans, carrot) to the pan and mix everything wells.

10. cover the pan with a tight lid and cook for around 15-20 minutes on medium heat .

11. Now when the broken wheat is cooked switch off the gas and open the pan and add lemon juice. Stir gently for few minutes until the pulao is dry.

12. Serve hot.

Ingredients

Boneless chicken breasts diced-75 gm

Whole wheat- 2 tbsp

Vegetables (corn, peas, beans, carrots) as per your choice-1 cup

 Onions diced- 10 gm

Green chilli slit- 3

Ginger garlic paste- 1 tsp

Turmeric powder- ¼ tsp

Red chilly powder- 1 tsp

Coriander powder- 1 tsp.

Garam masala powder 1 tsp.

 Coriander leaves

Salt as per taste

Lemon juice 1 tbsp

 Oil ½ tsp

 Bay leaves 1 no.

Cinnamon 1 stick

Fennel seeds ¼  tsp

Cardamom-1 no. 

For Chicken Marinating:

Turmeric powder- ¼ tsp

Red chilly powder- 1 tsp

Coriander powder- 1 tsp.

 Salt to taste


Nutritive Value

Energy :170 Kcal

Protein :17g

Carbohydrate :25g

Fat :7g