Can pilaf be unusual, healthy, tasty and low-calorie at the same time? Yes, it can, if it's made with chicken that is considered dietary. Dried apricots have a good effect on the work of the heart, prunes and raisins contain a large amount of vitamins, regulate blood pressure, and help the gastrointestinal tract.
It is necessary
- (for 3 servings)
- - 700 g of boneless chicken (whole chicken or only breast, drumstick, legs - at your discretion);
- - 300-350 g of rice;
- - 1 carrot;
- - onion;
- - 4-6 pcs. prunes;
- - 4-6 pcs. dried apricots;
- - 80-90 g of raisins;
- - ready-made seasoning for pilaf (to taste);
- - salt (to taste);
- - black and / or allspice pepper (to taste);
- - vegetable oil (preferably unrefined sunflower oil).
Instructions
Step 1
Wash the dried fruit to remove the oil film. Place in a bowl and cover with boiling water.
Step 2
Prepare the chicken the way that works best for you: boil it in a little water, fry it in a pan, or bake it in the oven. If your oven is additionally equipped with a skewer, then choose this option, since in this case the meat will turn out to be juicy, soft and without excess fat. Do not forget to season with salt before cooking. In the case of cooking, salt is added to the water; you can also add bay leaf, garlic and black peppercorns there. Cool after cooking. The remaining broth can be served in bowls with pilaf.
Step 3
Boil the rice until almost cooked so that it is dry and not sticky.
Step 4
Wash and peel the carrots. Cut into thin feathers or simply grate. Peel the onion, chop finely and add to the carrots. Put the prepared vegetables in a frying pan with vegetable oil and put to sauté (i.e. fry over the lowest heat). There is no need to add water.
Step 5
While the vegetables are steaming, prepare the chicken. The best option is to cut the meat into small pieces with your hands, but you can also do this with a knife. If you used a whole chicken, remove all bones.
Step 6
When the vegetables are almost ready, add dry seasoning, stir, turn off the heat and let it brew for about 5 minutes - during this time the oil will absorb all the aromas.
Step 7
Drain and dry the dried fruit with a napkin. Cut dried apricots and prunes into small pieces.
Step 8
Add rice, chicken and dried fruit to the vegetables. Season with salt and pepper. Stir gently, cover and place over low heat. Simmer, stirring occasionally, for 10-15 minutes, so that all the ingredients "get to know" each other and the dish acquires a full-fledged taste. Turn off heat and let stand for another 10 minutes.
Step 9
Arrange on plates and serve. Usually no sauces are required for such pilaf, but if you are a lover of "spicy", you can add a few drops of Tabasco or Mivimex.
