Baked chicken masala with almond pilaf

BBC GoodFood
50 mins (prep 15, cooking 35)
9 ingredients
4 servings
This superhealthy recipe proves watching what you eat doesn't mean you have to banish curry from your menu plan

Categories:  pilaf-can-be-frozen , healthy ,
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Serving Size (96.58 g)
Servings 4
Amount per Serving
Calories 163.3 Calories from Fat 87.57
% Daily Value *
Total Fat 9.73g 59.88%
Saturated Fat 5.66g 113.12%
Trans Fat 0.0g %
Cholesterol 0.22mg 0.3%
Sodium 20.0mg 3.33%
Total Carbohydrate 16.79g 22.38%
Dietary Fiber 1.26 g 20.24%
Sugars 14.19 g %
Protein 3.01g 24.09%
Vitamin A 1.04IU% Vitamin C 0.12mg%
Calcium 67.89mg% Iron 1.13mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
brown basmati rice, large skinless, medium tomatoes, red onions