Pakistani Chicken Pilaf (Murgh Pulao)
Pakistani Chicken Pilaf (Murgh Pulao)
Author:
Prep time:
Cook time:
Total time:
Serves: 8 servings
Pilaf is meant to be a meal on its own but can be high in carbohydrates and fat if you don’t watch your portion size. My dad, who has diabetes, created a balanced meal that includes a smaller serving of this favorite dish, and I am sharing it with you in the meal suggestions opposite.
Ingredients
- 21⁄2 cups white basmati rice, rinsed (625 mL)
- Water
- 1 tbsp vegetable oil (15 mL)
- 3⁄4 cup thinly sliced onion (175 mL)
- 20 whole black peppercorns
- 15 whole cloves
- 4 1⁄2-inch (1 cm) cinnamon sticks
- 8 green cardamom pods, cracked
- 2 black cardamom pods, cracked
- 11⁄2 tsp minced garlic (7 mL)
- 11⁄2 tsp minced gingerroot (7 mL)
- 8 bone-in skinless chicken thighs and drumsticks (about 2 lbs/1 kg total)
- 11⁄2 tsp salt (7 mL)
- 11⁄2 tsp cumin seeds 7 m()
- 3 tbsp nonfat plain yogurt (45 mL)
- 1 to 2 drops kewra essence (optional)
- 1⁄8 tsp zarda orange food coloring (optional) (0.5 mL)
Instructions
- Place rice in a medium bowl with enough water to cover; let soak while following steps 2 through 5.
- In a large saucepan, heat oil over medium heat. Add onion, peppercorns, cloves, cinnamon, green cardamom and black cardamom; cook, stirring, for about 5 minutes or until onions are golden. Reduce the heat if necessary to prevent sticking.
- Stir in ginger and garlic, then add chicken. Cook, stirring occasionally, for 5 minutes or until chicken is golden on all sides.
- Stir in salt, cumin seeds and yogurt; cook, stirring occasionally, for 5 minutes.
- Stir in 2 cups (500 mL) water and bring to a boil. Cover and boil for 10 minutes. Discard whole spices, if desired.
- Drain and rinse rice, then add to the pan, along with 21⁄2 cups (625 mL) water. Stir, increase heat to high and bring to a boil. Reduce heat to low, cover and simmer for 10 to 12 minutes or until rice is tender and juices run clear when chicken is pierced and a meat thermometer inserted in the thickest part of a thigh registers 165°F (74°C). If desired, stir in kewra in the last 5 minutes of cooking.
- Combine food coloring and 3 tbsp (45 mL) water; drizzle evenly over rice.
Notes
Kewra essence, derived from pandan flowers, is used to add aroma to meat or rice dishes and desserts. Be careful not to use too much, as it has a very strong, concentrated flavor. It is sold in small bottles at South Asian stores, and is not the same as kewra water.[br][br]Zarda is a bright orange powdered food coloring used to add visual appeal to rice dishes and sweets. When mixed with water, it turns yellow. Be careful to use only a small amount unless you want your rice to be bright orange. Zarda is available at most South Asian grocery stores.[br][br]For food safety, cooked rice should be stored in the refrigerator for no longer than 2 days.
Courtesy of 150 Best Indian, Asian, Caribbean and More Diabetes Recipes by Sobia Khan 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
