Heart-Healthy Beef Biryani
Dive into the irresistible flavors of this **Heart-Healthy Beef Biryani**, a wholesome twist on the classic South Asian dish. Made with tender, lean beef, nutty **brown basmati rice**, and a medley of aromatic spices like garam masala, cardamom, and cinnamon, this recipe is as nutritious as it is delicious. Cooked in low-sodium beef broth and finished with a touch of low-fat yogurt, it offers a creamy, flavorful balance without compromising on heart health. Fresh cilantro and mint lend a refreshing finish to every bite, while reduced sodium soy sauce adds an extra layer of umami. Perfect for a satisfying family dinner, this lightened-up biryani is proof that you don’t need to sacrifice taste for a healthy lifestyle. Ready in just over an hour, this dish will become your go-to for healthy comfort food with a spice-filled kick!
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Recipe Information
Ingredients
- 400 grams Lean beef, cubed
- 250 grams Brown basmati rice
- 2 tablespoons Olive oil
- 1 large Onion, thinly sliced
- 4 cloves Garlic, minced
- 1 inch piece Ginger, minced
- 500 milliliters Low-sodium beef broth
- 2 medium Tomato, chopped
- 100 grams Plain low-fat yogurt
- 1 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 Bay leaf
- 1 Cinnamon stick
- 3 Cardamom pods
- 4 Cloves
- 3 tablespoons Chopped fresh cilantro
- 2 tablespoons Chopped fresh mint
- 1 tablespoon Reduced sodium soy sauce
Instructions
Rinse the brown rice under cold water until the water runs clear. Soak the rice in cold water for 30 minutes, then drain.
Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot over medium heat. Add the cumin seeds, bay leaf, cinnamon stick, cardamom pods, and cloves. Sauté for 1 minute until fragrant.
Add the sliced onion and cook, stirring occasionally, until golden brown, about 8 minutes.
Stir in the minced garlic and ginger, cooking for another 1 minute.
Add the cubed beef to the pot. Cook until the beef is browned on all sides, about 5 minutes.
Mix in the turmeric powder, coriander powder, and garam masala. Stir well to coat the beef.
Add the chopped tomatoes and the reduced sodium soy sauce, cooking until the tomatoes become soft, about 5 minutes.
Stir in the low-sodium beef broth, salt, and black pepper. Bring to a simmer.
While the beef mixture is simmering, in another pot, bring water to a boil and parboil the soaked rice for 5 minutes. Drain and set aside.
Spread half of the cooked beef mixture in the bottom of a large ovenproof casserole dish or pot.
Layer the partially cooked rice over the beef mixture.
Spread the remaining beef mixture over the rice.
Top the layers with the yogurt, dollops all over.
Sprinkle the fresh cilantro and mint over the top.
Cover the pot tightly with a lid or foil and bake in a preheated oven at 350°F (175°C) for 25 minutes, or until the rice is fully cooked and fluffy.
Remove from the oven and let it rest for 5 minutes before serving.
Fluff the biryani with a fork before serving and enjoy!
Nutrition Facts
Calories |
1849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.7 g | 124% | |
| Saturated Fat | 30.4 g | 152% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 326 mg | 109% | |
| Sodium | 3673 mg | 160% | |
| Total Carbohydrate | 116.3 g | 42% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 22.3 g | ||
| Protein | 131.4 g | 263% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 534 mg | 41% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 3308 mg | 70% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
