| This easy-to-cook, healthy Persian chicken rice recipe | | | | black pepper |
| is not just for taste alone, it packs a punch of health | | | | 100ml / 3 1/2 fl oz pomegranate juice |
| benefits with addition of varied health foods | | | | 900ml / 1 1/2 pints chicken stock |
| encapsulating cumin, pomegranate juice and dried fruits | | | | 125g / 4 oz ready-to-eat dried apricots or prunes, |
| such as dried apricot, prunes and raisins. | | | | halved |
| Being a very good source of iron and manganese, | | | | 2 tablespoon raisins |
| cumin is recognized of its culinary herbs and | | | | 2 tablespoon freshly chopped mint or |
| therapeutic properties. Cumin add a nutty and | | | | parsleypomegranate seeds, to garnish (optional) |
| penetrating peppery flavor with slight citrus overtones | | | | Method: |
| to this Persian chicken rice dish. Its unique flavor has | | | | |
| made it an integral spice in Middle Eastern cuisine. | | | | 1. Heat the oil in a large, heavy-based saucepan over a |
| Pomegranate juice contains high levels of antioxidants | | | | medium-high heat. Cook the chicken pieces, in batches, |
| that reduce blood pressure (particularly systolic | | | | until lightly browned. Return all the browned chicken to |
| pressure) and slowed down LDL cholesterol (bad | | | | the saucepan. |
| cholesterol) oxidation. | | | | 2. Add the onions to the saucepan, reduce the heat to |
| This healthy diet also includes dried apricots as a good | | | | medium and cook for 3-5 minutes, stirring frequently, |
| source of fiber intake. Besides being heart health | | | | until the onions begin to soften. Add the cumin and rice |
| foods, apricots also protect against cancer and | | | | and stir to coat the rice. Cook for about 2 minutes until |
| promote good vision. The high beta-carotene content | | | | the rice is golden and translucent. Stir in the tomato |
| of apricots help to protect LDL cholesterol from | | | | puree and the saffron strands, then season to taste |
| oxidation, which may help prevent heart disease. | | | | with salt and pepper. |
| Ingredients: | | | | 3. Add the pomegranate juice and stock and bring to |
| 2-3 tablespoon vegetable oil | | | | the boil, stirring once or twice. Add the apricots or |
| 700g / 1 1/2 lb boneless skinless chicken pieces (breast | | | | prunes and raisins and stir gently. Reduce the heat to |
| and thighs), cut into 2.5cm / 1 inch pieces | | | | low and cook for 30 minutes until the chicken and rice |
| 2 medium onions, peeled and coarsely chopped | | | | are tender and the liquid is absorbed. |
| 1 teaspoon ground cumin | | | | 4. Turn into a shallow serving dish and sprinkle with the |
| 200g / 7 oz long-grain white rice | | | | chopped mint or parsley. Serve immediately, garnished |
| 1 tablespoon tomato puree | | | | with pomegranate seeds, if using. |
| 1 teaspoon saffron strandssalt and freshly ground | | | | |