POP Nutrition: Aromatic Chana Dal Beans and Brown Jasmine Rice Pilaf & Chicken Breast Tenderloins Ragu

Hi guys,

I have been having a taste for Indian food. Not sure why. Never really went to Indian restaurant, Thai yes – I am the first one out of the door but not Indian. But lately I have been really into flavorful cumin, cardamon, cloves, cumin, and coriander. So here is an Indian inspired Aromatic Chana Dal Beans and Brown Jasmine Rice Pilaf & Chicken Breast Tenderloins Ragu.

Chana Dal Beans and Brown Jasmine Rice Pilaf Ingredients:

  • 1/2 cup brown jasmine rice
  • 1/2 cup chana dal beans
  • 2 tbs grapeseed oil
  • 3 greed cardamons
  • 2 cloves
  • 3 peppercorns
  • 1/2 tsp Spanish saffron threads
  • 2 1/2 cup low sodium vegetable broth or water
  • 1 cup of dried mushroom caps of your choice

Chicken Breast Tenderloins Ragu Ingredients:

  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp diablo chili powder
  • 1 tbsp dried fenugreek
  • 1 cup almond coconut yogurt
  • 1 large onion
  • 1 tsp ginger powder
  • 1 tsp crushed garlic
  • 1 tsp ground cinnamon
  • 1 tsp ground cloves
  • handful of dried cilantro

Cooking Steps For Chana Dal Beans and Brown Jasmine Rice Pilaf:

  1. Place all the ingredients in a heavy bottom pan.
  2. Bring to a boil and then cook on low heat for about 35-40 min or until rice and beans are soft to taste. I added dried mushroom because they still stay a bit chewy when ready and I really like that texture. You can use fresh mushrooms as well.

Cooking Steps For Chicken Breast Tenderloins Ragu:

  1. In a heavy bottom pan heat the oil and add diced onion.
  2. Cook on low heat until golden and soft fora bout 5 minutes.
  3. Add all spices and yogurt, and saute for 1 min.
  4. Add chopped chicken breast tenderloins and simmer on low for 15 -20 min with closed lid.
  5. When ready server over rise pilaf and sprinkle with dried pepper flakes. 

Also yesterday I had a few dried Madjool dates for desert by “Caramel Natural”. Even company name has reference to caramel in it. They totally satisfy my sweet tooth and desire to have caramels. The texture, flavor, and taste just reminds me of chewy caramels but with way less calories and all natural sugar and fiber. And to think that for the longest time I though I did not like dates based just one time that I tried a middle-eastern sweet and did not like it. I am so happy I came around and fig a chance 🙂 Hm hm good for you and so tasty too.


Svetlana Winslow

Esse Libere Fitness – Free To Be Fit