Chicken, Edamame and Ginger Pilaf

Looking for a quick and nutritious midweek meal? Try our delicious Chicken Edamame Ginger Pilaf! Not only is this flavorful rice pot full of fiber and vitamin C, but it’s also incredibly easy to make. The tender chicken, edamame beans and aromatic ginger create a delicious combination that will tantalize your taste buds. With its bright colors and flavors, this dish is perfect for a healthy dinner. Say goodbye to boring weeknight meals and try this healthy pilaf!

Ingredients

2 tbsp vegetable oil
1 onion, thinly sliced
thumb-sized piece of ginger, grated
1 red chili pepper, deseeded and finely chopped
3 skinless chicken breasts, cut into bite-sized pieces
250g basmati rice
600 ml vegetable broth
100g frozen edamame/soybeans
Coriander leaves and non-fat Greek yogurt (optional) for serving

Preparation steps

Heat the oil in a medium saucepan.
Add the onion, ginger and chili to the pot along with some spices.
Let cook for 5 minutes.
Add chicken and rice to pot.
Cook for another 2 minutes.
Add the broth to the pot and bring to a boil.
Turn the heat to low, cover the pot, and let the rice cook until just cooked through, 8-10 minutes.
During the last 3 minutes of cooking, add the edamame beans.
Sprinkle some coriander leaves over the pilaf.
Serve the pilaf with a dollop of Greek yogurt, if desired.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
436	9g	1g	52g	4g	3g	32g	0.5g

Equipment and tools

For this recipe you will need the following equipment and tools:

Knife
dulcimer
grater
frying pan
Pot
Mixing spoon
measuring cup
measuring spoon

Allergen information

This chicken, edamame, and ginger pilaf recipe contains the following allergens:

None

Storage and leftovers

If you have leftovers from this recipe, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place leftovers in a microwave-safe bowl and heat until warmed through. Alternatively, reheat on the stove in a skillet or saucepan over medium heat, stirring occasionally.

Health Benefits of Chicken, Edamame and Ginger Pilaf

Pilaf with chicken, edamame and ginger is not only a delicious and aromatic dish, but also offers a number of health benefits. Packed with protein, fiber, vitamins and minerals, this recipe provides a nutritious and filling meal for any occasion.

1. High protein chicken

Using skinless chicken breasts in this pilaf ensures a good portion of high-quality protein. Protein is an essential nutrient that plays a critical role in building and repairing tissue, supporting the immune system, and maintaining overall health.

2. Nutrient-rich edamame

Edamame, also known as soybeans, adds additional nutritional value to the dish. These green beans are low in calories and provide a significant amount of plant protein. Edamame is also rich in vitamins K and C, folic acid and minerals such as iron and magnesium. Including edamame in your diet can contribute to bone health, improve digestion, and increase energy levels.

3. Benefits of Ginger for Digestion

Ginger, a flavorful and aromatic ingredient in this pilaf, offers numerous health benefits. It has long been used to improve digestion, relieve nausea, and reduce inflammation. The natural compounds in ginger, such as gingerol, have powerful antioxidant and anti-inflammatory properties that can help protect against chronic diseases and promote overall well-being.

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4. High-fiber basmati rice

Using basmati rice provides a complete source of carbohydrates and fiber. Fiber supports digestion, helps regulate blood sugar levels, and promotes satiety, so you feel fuller for longer. It also supports a healthy gut microbiome and may reduce the risk of certain diseases, including heart disease and type 2 diabetes.

5. Vegetable broth and onions

Vegetable broth enriched with onions not only adds flavor to the pilaf, but also provides additional vitamins and minerals. Onions are rich in antioxidants and contain compounds that may help lower blood pressure and cholesterol levels. Adding vegetable broth as a base instead of oil or butter can also reduce the overall calorie and fat content of the dish.

This chicken, edamame, and ginger pilaf recipe is a healthy and nutritious option that combines lean protein, fiber, and a variety of essential nutrients. Enjoy this dish on its own or combine it with a side salad for a well-rounded and satisfying meal.