BROAD BEAN & CHICKEN PILAF
For an easy life, this broad bean and chicken pilaf cooks in one pan
Provided by Sophie Grigson
Categories Dinner, Lunch, Main course
Time 1h15m
Number Of Ingredients 12
Steps:
- Rinse the rice thoroughly, then leave to drain until needed. Melt half of the butter with the oil in a large pan or paella pan and fry the onion gently, stirring occasionally, for about 7 minutes until translucent, without browning.
- Now add the garlic and spices and stir fry for about 30 seconds, then add the chicken. Stir fry lightly for a few minutes on a high heat until the chicken loses its glassy look and is tinged brown (if you're using chicken thighs, stir fry for 5 minutes more). Tip the drained rice into the pan, and stir fry for a final 30 seconds, until the rice is coated with the juices in the pan.
- Pour in the stock and stir in the beans. Season generously with salt and pepper and bring to the boil, then put the lid on tightly and turn the heat down as low as it will go (use a diffuser mat if you have one). Leave to simmer for 10-12 minutes, without stirring, until the stock is absorbed and the rice and chicken are tender. Check now and then towards the end of cooking, to make sure the rice hasn't boiled dry. Stir in the dill and the remaining butter just before serving.
Nutrition Facts : Calories 434 calories, Fat 15 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 48 grams carbohydrates, Fiber 4 grams fiber, Protein 29 grams protein, Sodium 0.73 milligram of sodium
BROAD BEAN & DILL PILAF
This fragrant basmati rice dish with dill and broad beans makes a great vegetarian main course or versatile side dish for lamb and chicken
Provided by Barney Desmazery
Categories Main course, Side dish
Time 30m
Number Of Ingredients 7
Steps:
- Rinse the rice until the water runs clear, then soak in warm water for 5 mins and drain well. Heat the butter in a saucepan and add the onion and garlic. Sizzle everything for 8-10 mins until softened, but not coloured. Stir though the rice and pour over the stock. Cover, bring to the boil, then turn down heat to a minimum and cook the rice very slowly for 10 mins.
- Lift the lid, and quickly scatter over the podded beans, then replace the lid. Turn up the heat and simmer for 5 mins until all the liquid is absorbed. Add the dill, give the rice a good stir and serve with extra butter melting through.
Nutrition Facts : Calories 435 calories, Fat 12 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 67 grams carbohydrates, Sugar 4 grams sugar, Fiber 9 grams fiber, Protein 12 grams protein, Sodium 0.6 milligram of sodium
BARLEY SWEET POTATO & BROAD BEAN PILAF
A recipes from www.taste.com.au. I add canned chickpeas drained to provide protein and make it a one-dish meal.
Provided by Wendys Kitchen
Categories One Dish Meal
Time 1h10m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Heat olive oil in a large saucepan over medium heat.
- Add onion, celery and garlic and cook, stirring occasionally, for 5 minutes or until onion softens.
- Add barley, water and stock powder. Increase heat to high and bring to the boil. Reduce heat to low and simmer, covered, stirring occasionally, for 40 minutes.
- Stir in sweet potato and broad beans and cook, covered, stirring often to prevent mixture from catching, for a further 20 minutes or until sweet potato is tender.
- Stir in coriander and season well with salt and pepper. Serve immediately.
Nutrition Facts : Calories 251.4, Fat 3, SaturatedFat 0.5, Sodium 214.5, Carbohydrate 49.9, Fiber 10.5, Sugar 1.6, Protein 7.9
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