Andhra · One-pot
Chicken pulao
Andhra chicken pulao
- Energy
- 529 kcal
- Protein
- 30.9 g
- Fibre
- 4.84 g
- Time
- 55 min
Per serving, 273 g.1 Good for lunch or dinner.
One serving gives you
- 18%of the day’s folate
- 15%of the day’s zinc
- 10%of the day’s vitamin D
- 62%of the day’s protein
Nutrition facts
One serving, 273 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy529 kcal30%
Carbohydrates
- Carbohydrate57.7 g20%
- Fibre4.84 g19%
- Soluble fibre1.21 g
Fats
- Fat18.7 g38%
- Saturated fat limit2.57 g13% of limit
- Monounsaturated fat5.34 g
- Polyunsaturated fat2.86 g24%
- Omega-62.79 g35%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit67.7 mg
Protein and amino acids
- Protein30.9 g62%
- Histidine1,325 mg221%
- Isoleucine1,129 mg94%
- Leucine2,397 mg102%
- Lysine1,775 mg99%
- Methionine + cystine3,977 mg442%
- Phenylalanine + tyrosine3,289 mg219%
- Threonine1,583 mg176%
- Tryptophan372 mg155%
- Valine1,573 mg101%
Vitamins
- Vitamin A55.4 µg7%
- Vitamin B10.16 mg11%
- Vitamin B20.14 mg7%
- Vitamin B310 mg91%
- Vitamin B51.93 mg39%
- Vitamin B60.57 mg30%
- BiotinNot in the source data
- Folate38.9 µg18%
- Vitamin B120.15 µg7%
- Vitamin C15.4 mg24%
- Vitamin D1.52 µg10%
- Vitamin E1.79 mg24%
- Vitamin K58.6 µg107%
Minerals
- Calcium49.7 mg5%
- ChromiumNot in the source data
- Copper0.56 mg33%
- IodineNot in the source data
- Iron2.48 mg9%
- Magnesium61.8 mg17%
- Manganese1.17 mg29%
- MolybdenumNot in the source data
- Phosphorus291 mg29%
- Potassium641 mg18%
- Selenium22 µg55%
- Sodium limit477 mg24% of limit
- Zinc1.97 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Rice, raw, milled biyyam65 g
- Chicken, breast, skinless kodi mamsam110 g
- Groundnut oil palli nune8 g
- Onion, big ullipaya40 g
- Tomato, ripe, local30 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli4 g
- Mint leaves pudina4 g
- Coriander leaves kothimeera3 g
- Chillies, red endu mirapakaya1.2 g
- Cloves lavangalu0.3 g
- Cardamom, green yalakulu0.3 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Iodized salt (table salt) uppu1.1 g
Method
About 55 minutes.
- 1
Soak 65 g rice for 20 minutes. Cut 110 g boneless chicken breast into pieces and marinate with ginger, garlic, chilli powder, turmeric and salt.
- 2
Heat 8 g groundnut oil; fry the cloves, cardamom and onion until golden, add mint, green chilli and tomato, then the chicken; cook 10 minutes.
- 3
Add the rice and 2 parts water; cover and cook on low for 15–18 minutes until the rice is done and the chicken reaches 74 °C. Finish with coriander leaves.