Inspiration came from Kenya for this gluten-free chicken or vegan pilau

Kenyan Pilau - meat and vegan_

I love pilau, biryani, or any rice that has a great blend of spices. I found a few recipes for one from Kenya, and I’ve never tried Kenyan rice before. So, I had to try it! But, true to form, I modified the ingredients to account for my food intolerances and my preferences. What this means is that I use less oil and no dairy, I’m more heavy handed and freestyle with some spices and I also like things hot, so I tend to add chili pepper to everything. More importantly, I also want to cook things fast, so I tend to use tofu or meat cut into small pieces so that the food cooks more quickly. So does mine taste like Kenyan pilau? I may never know, but it’s inspired by it!

Some of the health benefits of the ingredients in this recipe include improving blood pressure, cholesterol, and immunity, and helping to reduce stress.

Kenyan pilau recipe

  • Makes: 4 servings
  • Total time: 25 minutes, cook time: 15 minutes, prep time: 10 minutes

Ingredients

garlic onions

  • 540 g of chicken or extra-firm tofu sliced or cubed
  • 1.5 cup of basmati rice
  • 2 onions chopped
  • 1 cup of vegetable stock for chicken or 3/4 cup for tofu
  • 2 teaspoons of turmeric
  • 1 tablespoon of sunflower oil (2 tablespoons if you’re using tofu)
  • 3 garlic cloves
  • 1 tablespoon of fresh ground ginger
  • 1 teaspoon ground cinnamon
  • 1 tablespoon of whole cumin seeds
  • 1 tablespoon of whole peppercorns
  • 1 cinnamon sticks
  • 2 cloves
  • 2 cardamom
  • Salt and pepper to taste
  • 2 wiri wiri peppers, omit if you don’t like hot food
  • Optional: 2 cups of a vegetable of your choice (this is just another thing I added so I didn’t have to make separate vegetables!)

Directions for the chicken

indian chicken biryani dish

  1. Wash the rice and soak it for 30 minutes and then cook it according to the package. Marinate the chicken with the turmeric, garlic and ginger paste, salt, chili, and pepper.
  2. In a large pan heat the oil and add the whole spices; cumin, cardamom, cinnamon, pepper, cloves.
  3. Add your chopped onions after 30 seconds. Fry them until they are translucent stirring occasionally.
  4. Add the vegetable stock and marinated chicken.
  5. Stir and cook for 3 minutes until lightly browned.
  6. Add in the rice (drain all the water from rice before adding it to the chicken) and stir well.
  7. Cover your pot and allow it to cook until the water is gone, about 10-15 minutes under low medium heat.
  8. Check the chicken and if it’s ready then set it aside for 5 minutes before serving.

Directions for the tofu

Kenyan pilau_1

  1. Wash the rice and soak it for 30 minutes and then cook it according to the package. Marinate the tofu with the turmeric, garlic and ginger paste, salt, chili, and pepper.
  2. In a large pan heat the oil and add the whole spices; cumin, cardamom, cinnamon, pepper, cloves.
  3. Add your chopped onions after 30 seconds. Fry them until they are translucent stirring occasionally.
  4. Add the vegetable stock and marinated tofu.
  5. Stir and cook for 3 minutes until lightly browned.
  6. Add in the rice (drain all the water from rice before adding it to the chicken) and stir well.
  7. Cover your pot and allow it to cook until all there’s no more water, about 10 minutes under low medium heat.
  8. Check the tofu and if it’s ready set it aside for 5 minutes before serving.

Chicken approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 413
  • Fat: 10g
  • Carbohydrates: 60g
  • Protein: 30g

Tofu approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 318
  • Fat: 8g
  • Carbohydrates: 65g
  • Protein: 18g

28 replies »

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

Follow art of being fabulous on WordPress.com

Enter your email address to follow this blog and receive notifications of new posts by email.

%d bloggers like this: