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Chicken and Aromatic Yellow Rice

This chicken and rice combination made with gentle seasonings that aid digestion is a welcome meal when you are having intestinal distress. Even better, it all cooks in one pot, making cleanup a breeze.

Star anise is a flower-shaped seed with a gentle licorice flavor and is used frequently in Chinese and Indian cuisine. Cardamom, a light green pod with seeds inside, is a member of the ginger family and is also frequently used in Indian cuisine.

4 SERVINGS

1 pound boneless, skinless chicken breasts, cut into ¾-inch pieces

Salt and freshly ground black pepper

2 tablespoons olive oil, divided use

½ small onion, finely chopped

5 crushed cardamom pods

3 star anise

1 teaspoon ground turmeric

1 cup basmati rice, rinsed

1 ½ cups homemade chicken broth (page 40) or store-bought reduced-sodium broth

Sprinkle the chicken with salt and pepper.

In a large skillet over medium-high heat, add 1 tablespoon of the oil. Cook the chicken for 2 to 3 minutes per side, or until lightly golden brown and cooked through. Remove the chicken and set aside.

In the same skillet, add the remaining 1 tablespoon of oil. Sauté the onion for 3 to 5 minutes, or until softened. Add the cardamom pods, star anise, and turmeric and stir to combine. Add the rice and sauté for 1 minute. Add the broth and bring to a boil, stirring frequently to dislodge any bits of food that might have stuck to the bottom of the skillet. Reduce the heat to low, cover, and cook for 12 to 15 minutes, or until the liquid has been absorbed. Discard the cardamom pods and star anise. Return the chicken to the skillet and stir to combine. Cover and cook for 1 to 2 minutes, or until the chicken is heated through. Season with salt and pepper.

PER SERVING
Calories	360
Fat	10 g
Saturated fat	2 g
Cholesterol	65 mg
Sodium	250 mg
Carbohydrate	35 g
Dietary fiber	1 g
Sugars	0.5 g
Protein	28 g
Calcium	30 mg
Potassium	290 mg

For the family (or when the side effect has resolved), mix in a half-cup or more of dried fruit, such as chopped apricots, dried cranberries, currants, and/or raisins before serving for fiber and flavor. Top with slivered almonds for added crunch.