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
Turkey, apricot and almond pilaf
Rice cooked in stock with turkey, dried apricot and toasted almond.
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 17 minutes plus a 5 minute rest
- Photograph the finished pan
- Time
- About 43 min
- estimated
- Serves
- 2
- see below
- Energy
- 570 kcal
- per serving
- Protein
- 44 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains tree nuts, sulphites. Check the labels on packaged ingredients:
- chicken stock. Stock often contains celery, and sometimes gluten or soya; check the label.
- dried apricots. Most dried apricots are treated with sulphites, which are a declared allergen. Unsulphured apricots are darker.
Cooking steps
Warm the oil in a lidded pan over medium-high heat and brown the diced turkey in a single layer for 4 minutes. Lift it out.
Lower the heat, soften the diced onion for 6 minutes, then add the cumin and the rice and stir for a minute so the grains take on the fat.
Add the stock and the chopped apricots, bring to a simmer, cover and cook on the lowest heat for 12 minutes.
Return the turkey to the pan, replace the lid and cook for 5 minutes more.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Take the pan off the heat and leave it covered for 5 minutes without lifting the lid. Meanwhile toast the flaked almonds in a dry pan.
Fork the pilaf through, and scatter the almonds and the coriander over.
The useful detail
Leave the pan covered off the heat for five minutes before you touch it. The trapped steam finishes the grains at the top, which is the difference between a pilaf and wet rice with things in it.
Make it work for you
One serving is Half the pilaf, with 150 g of turkey. 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.
Chicken breast instead of turkey
Softer and slightly richer, with the same timing.
Per serving: about 10 kcal more, about 2 g less protein, about 2 g more fat.
Prunes instead of apricots
Darker and stickier, and they collapse further into the rice.
Per serving: about the same energy, about the same protein, about the same fat.
Walnuts instead of almonds
More bitter and softer.
Per serving: about 10 kcal more, about 1 g less protein, about 2 g more fat.
Allergens: Both are tree nuts.
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 very lean turkey breast rather than the grain decides the protein, and the dried fruit does the work sugar usually would.
| Energy | 570 kcal |
|---|---|
| Protein | 44 g |
| Fat | 17 g |
| of which saturates | 2 g |
| Carbohydrate | 62 g |
| of which sugars | 18 g |
| Fibre | 5 g |
| Sodium | 960 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 |
|---|---|---|---|---|
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| turkey breast | 300 g | FDC 171098Turkey, whole, breast, meat only, raw | 342 kcal | 71.0 g |
| onion | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| chicken stock | 420 g | FDC 174536Soup, chicken broth, ready-to-serve | 25 kcal | 2.7 g |
| dried apricots | 50 g | FDC 173941Apricots, dried, sulfured, uncooked | 121 kcal | 1.7 g |
| flaked almonds | 25 g | FDC 170567Nuts, almondsCalculated with FoodData Central's record for raw almonds; flaked almonds are the same nut, sliced. | 145 kcal | 5.3 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1141 kcal | 89.0 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. 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 it 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