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Guide to Diabetes

Recipe Of The Month - Chicken Pilau 


Chicken Pilau

Serves 4

 

Ingredients


  • 2 cups of basmati rice
  • 1 tbsp vegetable oil measure this accurately
  • 4 cups of water
  • 1tsp whole cumin seeds
  • Pinch salt
  • 2 medium onions (sliced)
  • 4 cloves
  • 21/2 lb chicken pieces- cooked in 4 cups of water and pour away water to help remove fat.
  • 1tsp crushed ginger
  • 1⁄2 tsp garam masala
  • 2 inch cinnamon stick
  • 2 whole black cardamoms


Method

 

  1. Wash rice and soak for 30minutes

  2. Heat oil in a sauce pan add the dry whole spices

  3. Add cumin seeds, onion, ginger and garlic

  4. Fry until brown

  5. Drain rice and add to the onion mixture

  6. Add the chicken pieces

  7. Cook for 5 minutes stirring the pan continually

  8. Add 4cups of water to  the rice

  9. Stir well and cover the pan

  10. Bring to the boil on high heat

  11. Simmer until the rice is tender and the water is absorbed (15 minutes)

  12. Serve with low fat cucumber raita or 2 tablespoons of low fat yoghurt and a plate of salad.


Taken from Healthy Eating for people with diabetes- produced by Servier Labs in association with Warwick Diabetes Care and diabetes UK