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Healthy Chicken Biryani
- Natasha Kanade
- December 4, 2023
- Easy
- Servings - 1
This recipe is curated to provide numerous health benefits while keeping calories to a minimum. It features powerful, nutritious and simple ingredients.
Ingredients:
- 100g skinless chicken breast, cut into bite-sized pieces
- ½ cup brown basmati rice
- ½ cup low-fat plain yogurt
- 1 small onion, thinly sliced
- 1 tomato, chopped
- 1 clove garlic, minced
- 1 tsp ginger, grated
- ½ tsp turmeric powder
- ½ tsp garam masala
- ½ tsp cumin seeds
- ½ tsp coriander powder
- ¼ tsp red chili powder
- 1 bay leaf
- 2 green cardamom pods
- 1 small cinnamon stick
- 1 tbsp fresh cilantro, chopped
- 1 tbsp fresh mint leaves, chopped
- 1 tbsp olive oil
- Salt to taste
Directions:
- Marinate Chicken: In a bowl, mix chicken pieces with yogurt, turmeric, garam masala, coriander powder, red chili powder, ginger, and garlic. Cover and let it marinate for at least 30 minutes.
- Prepare Rice: Rinse the brown basmati rice under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain.
- Cook Rice: In a pot, bring water to a boil, add the soaked rice, bay leaf, cardamom pods, and cinnamon stick. Cook until the rice is 70% done, then drain and set aside.
- Cook Chicken: Heat olive oil in a large pan over medium heat. Add cumin seeds and sliced onions; sauté until golden brown. Add chopped tomatoes and cook until soft. Add the marinated chicken and cook until the chicken is no longer pink.
- Layer Biryani: In the same pan, layer the partially cooked rice over the chicken mixture. Sprinkle chopped cilantro and mint leaves on top. Cover the pan with a tight-fitting lid.
- Steam (Dum) Cooking: Reduce the heat to low and let the biryani cook for 15-20 minutes until the rice is fully cooked and has absorbed the flavors.
- Serve: Gently fluff the biryani with a fork to mix the layers. Serve hot, garnished with additional fresh herbs if desired.
Health benefits of the ingredients:
- Chicken Breast: A lean source of protein that supports muscle maintenance.
- Brown Basmati Rice: Provides fiber and essential nutrients, aiding digestion and promoting satiety.
- Low-Fat Yogurt: Offers probiotics for gut health and adds creaminess without excessive calories.
- Spices (Turmeric, Garam Masala, etc.): Contain antioxidants and anti-inflammatory properties.
- Fresh Herbs (Cilantro and Mint): Rich in vitamins and add freshness to the dish.