Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Chicken biryani-style baked rice with yoghurt
Chicken marinated in spiced yoghurt, baked over rice with raisins.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 90 g rice absorbs 400 ml of stock in 32 to 38 minutes covered at 190°C
- Confirm sliced onion crisps in 12 to 15 minutes
- Photograph the finished dish
- Time
- About 1 hr 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 585 kcal
- per serving
- Protein
- 48 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
- chicken stock. Stock often contains celery, and sometimes gluten or soya; check the label.
Cooking steps
Dice the chicken and turn it in the yoghurt with the turmeric, cumin, grated ginger and crushed garlic. Leave it for 20 minutes while you do the rest.
Heat the oven to 190°C / 375°F (170°C fan).
Slice the onion thinly and fry it in the oil over medium heat for 12 to 15 minutes, until deep brown and crisp at the edges. Lift it out onto paper.
Put the rice and the raisins in an ovenproof dish, pour the hot stock over and spoon the marinated chicken on top in an even layer.
Cover the dish tightly with a lid or foil and bake for 32 to 38 minutes.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Rest it covered for 5 minutes, then fork through and top with the fried onion and the coriander.
The useful detail
Cover the dish tightly and do not lift the lid. The rice cooks in trapped steam rather than in liquid, and every escape of steam leaves a layer of it hard at the top.
Make it work for you
One serving is Half the dish. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Turkey breast instead of chicken
Leaner and firmer, and it dries more readily in the oven.
Per serving: about 10 kcal less, about 2 g more protein, about 2 g less fat.
Dried apricots instead of raisins
Larger and tarter. Chop them to about the same size.
Per serving: about 10 kcal less, about the same protein, about the same fat.
Quark instead of Greek yoghurt
Thicker, so it clings to the chicken more heavily.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A rice dish where a yoghurt marinade does the work oil usually would, and the chicken rather than the grain decides the protein.
| Energy | 585 kcal |
|---|---|
| Protein | 48 g |
| Fat | 14 g |
| of which saturates | 2 g |
| Carbohydrate | 68 g |
| of which sugars | 20 g |
| Fibre | 3 g |
| Sodium | 890 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chicken breast | 300 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 360 kcal | 67.5 g |
| Greek yoghurt | 150 g | FDC 170903Yogurt, Greek, plain, lowfat | 110 kcal | 14.9 g |
| ground turmeric | 1 tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| raisins | 40 g | FDC 168165Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | 120 kcal | 1.3 g |
| chicken stock | 420 g | FDC 174536Soup, chicken broth, ready-to-serve | 25 kcal | 2.7 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1173 kcal | 96.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Cooked rice is the limiting item: cool within an hour and eat within 24 hours.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Turkey meatballs with roasted pepper sauce
Tender turkey meatballs in a smooth pepper sauce, served with orzo.
About 40 min · 585 kcal · 42 g protein per serving