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A delicious one-pot dish

This is a quick, easy and healthy version of the traditional East Indian dish!

Prep Time:
10 minutes
Cook Time:
25 minutes
Calories:
280
Serving Size:
8 servings

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 cup (250 mL) finely chopped onion
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) finely grated fresh ginger
  • 1/2 tbsp (7 mL) ground cumin
  • 1/2 tbsp (7 mL) ground coriander
  • 3/4 tsp (4 mL) ground turmeric
  • 1/2 tsp (2 mL) ground cardamom
  • 3 cloves
  • 1 cinnamon stick
  • 1 2/3 cup (400 mL) basmati rice
  • 1 lb (500 g) chicken breast, cut into strips
  • 1/3 cup (75 mL) plain, non-fat Greek yogurt
  • 2 fresh tomatoes, diced
  • 3 cups (750 mL) low-sodium chicken broth
  • Fresh cilantro for garnish

Instructions

  1. In a saucepan, heat canola oil over medium-high heat and sauté onion, garlic, ginger, cumin, coriander, turmeric, cardamom, cloves and cinnamon for 2 minutes to bring out flavours.
  2. Stirring constantly, add rice, chicken, yogurt, tomato and broth; cover and simmer over medium heat for 15 minutes or until rice is tender, chicken is cooked through and liquid is absorbed. Remove from stove and let stand for 5 minutes.
  3. Garnish with cilantro and serve.

Notes

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar.

Nutritional Information

One serving: 3/4 cup (175 mL)

Calories

280

Total Fat

8 g

Saturated Fat

1.5 g

Cholesterol

50 mg

Sodium

75 mg

Carbohydrates

31 g

Fiber

3 g

Sugar

3 g

Protein

22 g