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EatSmarter exclusive recipe

Rice-Lentil Pilaf

with Chicken and Ginger-Tomato Sauce
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Rice-Lentil Pilaf

Rice-Lentil Pilaf - Comfort food with an exotic twist

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
362
calories
Calories
0
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Ingredients

for
4
servings
4
1 piece
fresh Ginger root (about 8 grams)
1
3 tablespoons
2
2
1 ounce
1 teaspoon
5 ounces
2 cups
8
thin Chicken breast cutlet (Each 50 g)
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Preparation

Kitchen utensils

1 Pot (with lid), 2 large Skillets (1 with lid), 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Slotted spoon

Preparation steps

1.
Rice-Lentil Pilaf preparation step 1

In a pot, bring 2 liters (approximately 4 1/4 cups) of water to a boil. Rinse tomatoes, wipe dry and cut out the stems. 

2.
Rice-Lentil Pilaf preparation step 2

Use a sharp knife to score an X on the bottom of each tomato. 

3.
Rice-Lentil Pilaf preparation step 3

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. 

4.
Rice-Lentil Pilaf preparation step 4

Allow tomatoes to cool slightly, then remove skins.

5.
Rice-Lentil Pilaf preparation step 5

Halve the tomatoes, scoop out the seeds and coarsely chop tomatoes. 

6.
Rice-Lentil Pilaf preparation step 6

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.

7.
Rice-Lentil Pilaf preparation step 7

Meanwhile, peel the onion and garlic, chop finely and sauté in a large pan with 1 tablespoon oil until translucent.

8.
Rice-Lentil Pilaf preparation step 8

Add lentils to pan and cook, stirring, for 1 minute.

9.
Rice-Lentil Pilaf preparation step 9

Add turmeric and rice to pan, stirring to combine. 

10.
Rice-Lentil Pilaf preparation step 10

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.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie362 kcal(17 %)
Protein33 g(34 %)
Fat8 g(7 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin20.4 mg(170 %)
Vitamin B₆1 mg(71 %)
Folate62 μg(21 %)
Pantothenic acid2 mg(33 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C14 mg(15 %)
Potassium756 mg(19 %)
Calcium61 mg(6 %)
Magnesium121 mg(40 %)
Iron2.9 mg(19 %)
Iodine4 μg(2 %)
Zinc2 mg(25 %)
Saturated fatty acids1 g
Uric acid292 mg
Cholesterol74 mg
Development of this recipe:
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