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Broken Wheat Chicken Pulao

VIEWS 2281

Energy (kcal) - 168

Protein (g) - 15

Carbohydrate (g) - 22

Fat (g) - 5

Khyati's Health-O-Meter Says:

When it comes to healthy eating, this power-packed complex carbohydrate cracked/ broken wheat or daliya is one of the best. It plays a great contribution in controlling one's body weight. Chicken is high in protein, low in sodium. Spices not only add flavour to our recipes but also have a lot of phytochemicals.

INGREDIENTS:
  • Boneless chicken breasts (diced into curry sized pieces) - 50 g
  • Broken wheat - 2 tbsp
  • Onions (diced) - 10 g
  • Green chilli (slit) - 3 nos. 
  • Ginger garlic paste - 1 tsp 
  • Turmeric powder - a pinch
  • Red chilly powder - 1 tsp (alter according to your spice tolerance)
  • Coriander powder - 1 tsp
  • Garam masala powder - 1 tsp
  • Cilantro/ Coriander leaves - few
  • Salt - as per taste
  • Lemon juice - 1 tbsp
  • Oil - ½ tsp
  • Whole garam masala
  • Bay leaves - 1 no.
  • Cinnamon - 1 stick
  • Fennel seeds - ¼  tsp
  • Cardamom - 1 nos

For Marinating the Chicken:
  • Turmeric Powder - a pinch 
  • Coriander Powder - a pinch
  • Red chilly powder - a pinch
  • Salt - as per the taste
DIRECTIONS:
Step 1 Wash the broken wheat 4 to 5 times and soak it in water for around 20 minutes. Step 2 Heat oil in a non-stick pan and add the whule garam masala. Saute until fragrant. Step 3 Add onions and green chillies and saute until the onions become translucent. Next, add ginger garlic paste and saute for a few minutes. Step 4 Throw in the chopped cilantro leaves and stir for two minutes. Step 5 Reduce heat and add turmeric powder, red chilly powder, chicken masala powder, coriander powder and garam masala powder. Saute for a minute. Step 6 Add the marinated chicken pieces to the pan along with ½ cup water and salt to taste. Mix everything well. Step 7 Cover the pan and cook for around 12-15 minutes on medium heat until the chicken is half cooked. Step 8 Add 1 more cup of water to the pan and bring to a boil. Step 9 Drain the water from the broken wheat and add it to the pan and mix everything nicely. Step 10 Reduce heat, cover the pan with a tight lid and cook for around 10 - 15 minutes on medium heat. Step 11 Switch off the stove, open the pan and add lemon juice. Stir gently for a few more minutes until the pulao is dry. Step 12 Serve hot.

Broken Wheat Chicken Pulao - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2281

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