Fırın Pilav

Fırın Pilav is a traditional Turkish baked rice dish that combines aromatic spices with tender vegetables, offering a delightful flavor profile. This healthy version is packed with nutrients while retaining the essence of authentic Turkish cuisine.

Ingredients

• Basmati rice - 150 grams
• Chicken breast (diced) - 200 grams
• Carrot (grated) - 1 medium
• Red bell pepper (diced) - 1 medium
• Onion (finely chopped) - 1 small
• Garlic (minced) - 2 cloves
• Olive oil - 2 tablespoons
• Chicken broth - 400 ml
• Tomato paste - 1 tablespoon
• Ground black pepper - 1 teaspoon
• Salt - 1 teaspoon
• Dried thyme - 1 teaspoon
• Fresh parsley (chopped) - 2 tablespoons

Steps

1. Preheat your oven to 180°C (350°F).
2. Rinse the basmati rice under cold water until the water runs clear, then soak it in warm water for 15 minutes.
3. In a large oven-safe pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until they become translucent.
4. Add the diced chicken breast to the pot and cook until browned on all sides.
5. Stir in the grated carrot and diced red bell pepper, cooking for another 3-4 minutes.
6. Add the tomato paste, dried thyme, salt, and black pepper, and mix well.
7. Drain the soaked rice and add it to the pot, stirring to combine all ingredients.
8. Pour the chicken broth over the rice mixture, bring it to a boil, then cover the pot.
9. Transfer the pot to the preheated oven and bake for 25 minutes until the rice is cooked and has absorbed the broth.
10. Remove the pot from the oven, fluff the rice with a fork, and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.4 L

Health Benefits

• High in protein from chicken, supporting muscle health.
• Rich in fiber from vegetables, aiding digestion.

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