Discover the delicious flavors of Riz au Poulet, a savory rice dish cooked with tender chicken and seasoned with a harmonious blend of spices. Perfect for a comforting family meal, this recipe combines aromatic herbs and spices with juicy chicken and fluffy rice. Easy to prepare and full of rich flavors, Riz au Poulet is a must-try for any home cook looking to delight their taste buds.

Ingredients:

- 2 cups long-grain rice

- 1 lb (450 g) chicken thighs, bone-in, skinless

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 1 tomato, diced

- 1/4 cup vegetable oil

- 2 tsp ground cumin

- 1 tsp ground turmeric

- 1 tsp paprika

- 1/2 tsp ground cinnamon

- 1/2 tsp ground black pepper

- 1 tsp salt

- 2 cups chicken broth

- 1 cup frozen peas

- 1/4 cup chopped fresh parsley (for garnish)

- Lemon wedges (for serving)

Instructions:

Prepare the Chicken: Season the chicken thighs with salt and pepper. Heat the vegetable oil in a large skillet over medium-high heat. Add the chicken thighs and cook for about 5 minutes on each side, or until browned. Remove the chicken from the skillet and set aside.

Cook the Aromatics: In the same skillet, add the chopped onion and garlic. Sauté until the onion becomes translucent and fragrant, about 3-4 minutes. Add the bell pepper and tomato, and cook for another 2 minutes.

Add Spices: Stir in the ground cumin, turmeric, paprika, cinnamon, and black pepper. Cook for 1 minute to allow the spices to bloom.

Combine Ingredients: Return the chicken thighs to the skillet. Stir in the rice, ensuring it is well-coated with the spice mixture. Pour in the chicken broth and bring to a boil.

Simmer: Reduce the heat to low, cover the skillet, and let it simmer for 20 minutes, or until the rice is cooked and the chicken is tender. Add the frozen peas in the last 5 minutes of cooking.

Garnish and Serve: Remove from heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork and sprinkle with chopped parsley. Serve with lemon wedges on the side for an extra burst of flavor.

Enjoy your Riz au Poulet, a delightful dish that's sure to become a family favorite!

Nutritional Value

Long-Grain Rice:

 - Calories: 205

 - Carbohydrates: 45g

 - Protein: 4g

 - Fat: 0.4g

 - Fiber: 0.6g

Benefits: Provides energy through carbohydrates and is a good source of essential vitamins and minerals, such as iron and B vitamins. Long-grain rice has a lower glycemic index compared to short-grain rice, which helps in maintaining stable blood sugar levels.

Chicken Thighs:

 - Calories: 180

 - Protein: 23g

 - Fat: 10g

 - Carbohydrates: 0g

Benefits: Rich in high-quality protein, which supports muscle growth and repair. Also provides essential nutrients like B vitamins (particularly B6 and niacin), iron, and zinc, which are important for overall health and immune function.

Onion:

 - Calories: 44

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0g

Benefits: Contains antioxidants like quercetin, which may help reduce inflammation and boost immunity. Onions also have antimicrobial properties and are a good source of vitamin C.

Garlic:

 - Calories: 4

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

Benefits: Known for its potential anti-inflammatory and antioxidant properties. Garlic can help improve cardiovascular health, reduce cholesterol levels, and support the immune system.

Bell Pepper:

 - Calories: 24

 - Carbohydrates: 6g

 - Protein: 1g

 - Fat: 0.2g

Benefits: High in vitamins A and C, which support vision and immune function. Bell peppers also contain antioxidants like lutein and zeaxanthin, which help protect against oxidative damage.

Tomato:

 - Calories: 22

 - Carbohydrates: 5g

 - Protein: 1g

 - Fat: 0.2g

Benefits: Rich in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease. Tomatoes also provide vitamin C and potassium, which are beneficial for heart health.

Vegetable Oil:

 - Calories: 120

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 14g (of which 2g is saturated fat)

Benefits: Provides essential fatty acids necessary for body functions. Opting for oils high in unsaturated fats, like olive oil, can benefit heart health.

Ground Cumin:

 - Calories: 8

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

Benefits: Contains antioxidants and has potential digestive benefits. Cumin may aid in digestion, reduce inflammation, and support the immune system.

Ground Turmeric:

 - Calories: 8

 - Carbohydrates: 1.5g

 - Protein: 0.3g

 - Fat: 0.2g

Benefits: Contains curcumin, which has strong anti-inflammatory and antioxidant properties. Turmeric may help reduce the risk of chronic diseases and support joint health.

Paprika:

 - Calories: 6

 - Carbohydrates: 1g

 - Protein: 0.3g

 - Fat: 0.3g

Benefits: Rich in antioxidants like vitamin A and capsaicin, which can help reduce inflammation and improve overall health.

Ground Cinnamon:

 - Calories: 6

 - Carbohydrates: 2g

 - Protein: 0.1g

 - Fat: 0g

Benefits: Known for its antioxidant properties and potential to help regulate blood sugar levels. Cinnamon may also support heart health and improve digestion.

Ground Black Pepper:

 - Calories: 6

 - Carbohydrates: 1.5g

 - Protein: 0.2g

 - Fat: 0.1g

Benefits: Contains piperine, which may enhance the absorption of nutrients and has potential anti-inflammatory effects. Black pepper also aids in digestion and has antioxidant properties.

Frozen Peas:

 - Calories: 62

 - Carbohydrates: 11g

 - Protein: 4g

 - Fat: 0.2g

Benefits: Good source of plant-based protein, fiber, and vitamins like A, C, and K. Peas also contain antioxidants and minerals such as iron and magnesium.

Fresh Parsley: 

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0.5g

 - Fat: 0g

Benefits: Rich in vitamins A, C, and K, and contains antioxidants that help protect against oxidative damage. Parsley also aids in digestion and supports overall health.

These ingredients together create a balanced and nutritious meal with a variety of health benefits!