Rice-Lentil Pilaf
Rice-Lentil Pilaf - Comfort food with an exotic twist
Healthy, because
Even smarter
Nutritional values
This pilaf's chicken and hearty grains provide high-quality protein for the body.
Magnesium and iron make rice and lentils a real power food for physical and mental fitness.
(Percentage of daily recommendation)
| Calorie | 362 cal. | (17 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 756 mg | (19 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 74 mg |
Ingredients
- Ingredients
- 4 Tomatoes
- 1 pc fresh ginger (about 1/4 ounce)
- 1 shallot
- 3 Tbsps Canola oil
- salt
- peppers
- 2 onions
- 2 garlic cloves
- 1 oz red Red lentils
- 1 tsp Turmeric
- 5 ozs Brown basmati rice
- 2 cups Chicken broth
- 8 thin Chicken breasts (Each about 1.75 ounces)
Kitchen utensils
Preparation steps
In a pot, bring 4 cups of water to a boil. Rinse tomatoes, wipe dry and cut out the stems.
Use a sharp knife to score an X on the bottom of each tomato.
With a skimmer, gently place the tomatoes into boiling water for about 30 seconds, then remove and immediately plunge into a bowl of ice water.
Allow tomatoes to cool slightly, then remove skins.
Halve the tomatoes, scoop out the seeds and coarsely chop tomatoes.
Peel the ginger root and shallot. Grate the ginger and finely dice the shallot. Heat 1 teaspoon oil in the pot. Sauté ginger and shallot until translucent. Add tomatoes and season with salt and pepper, then cover and cook over low heat until tomatoes soften and form a sauce, about 15 minutes.
Meanwhile, peel the onion and garlic, chop finely and sauté in a large pan with 1 tablespoon oil until translucent.
Add lentils to pan and cook, stirring, for 1 minute.
Add turmeric and rice to pan, stirring to combine.
Pour in broth and bring to a boil. Reduce heat to medium, cover and cook until rice is tender, about 35 minutes. Meanwhile, rinse chicken, pat dry and season with salt and pepper. Heat remaining oil in another large pan and cook chicken over high heat until browned, about 3 minutes on each side. Reheat the tomato sauce and serve with rice-lentil pilaf.
