HEALTHY RECIPES
Traditional Lean Chicken & Vegetable Rice Pilaf
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
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In This Article
High-Protein
Fragrant one-pot pilaf made with long-grain rice, diced chicken breast, sweet carrots, onions, and warming spices—a complete post-fast meal.
⏱ Prep: 10 min🍳 Cook: 25 min
Ingredients
- 50g Long-grain white rice (rinsed)
- 130g Chicken breast, diced into cubes
- 1/2 Medium carrot, diced
- 1/2 Yellow onion, finely chopped
- 1 Clove garlic, minced
- 150ml Warm low-sodium chicken broth
- 5ml Extra virgin olive oil
- 1 Bay leaf, turmeric, sea salt, black pepper
- Fresh parsley for garnish
Instructions
- Heat olive oil in a deep saucepan. Sauté onion, carrot, and garlic for 3 minutes.
- Add diced chicken and sear until lightly browned (3–4 min). Season generously.
- Stir in rinsed rice, a pinch of turmeric, and bay leaf.
- Pour warm broth, stir once, bring to a boil, reduce heat, and cover tightly.
- Simmer 18–20 minutes without lifting lid. Remove from heat, rest covered for 5 minutes.
- Fluff gently with fork, discard bay leaf, and garnish with parsley.
🔬 Nutritionist Note: This one-pot pilaf method fully absorbs all nutrients from the cooking liquid, maximizing mineral and vitamin bioavailability.
Total Time
35 mins
Phases
Prep: 10m
Cook: 25m
Yield
1 servings
Nutrition
410 kcal
Ingredients
- 50g Long-grain white rice (rinsed)
- 130g Chicken breast, diced into cubes
- 1/2 Medium carrot, diced
- 1/2 Yellow onion, finely chopped
- 1 Clove garlic, minced
- 150ml Warm low-sodium chicken broth
- 5ml Extra virgin olive oil
- 1 Bay leaf, turmeric, sea salt, black pepper
- Fresh parsley for garnish
Instructions
- Heat olive oil in a deep saucepan. Sauté onion, carrot, and garlic for 3 minutes.
- Add diced chicken and sear until lightly browned (3–4 min). Season generously.
- Stir in rinsed rice, a pinch of turmeric, and bay leaf.
- Pour warm broth, stir once, bring to a boil, reduce heat, and cover tightly.
- Simmer 18–20 minutes without lifting lid. Remove from heat, rest covered for 5 minutes.
- Fluff gently with fork, discard bay leaf, and garnish with parsley.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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