Heart-Healthy Chicken Biriyani
Experience the perfect fusion of flavor and wellness with this **Heart-Healthy Chicken Biriyani**—a lighter take on the classic Indian favorite. Made with nutty **brown rice** instead of traditional white rice, and lean, protein-packed **skinless chicken breast**, this recipe is packed with wholesome ingredients that don’t compromise on taste. A fragrant blend of warming spices like **garam masala, cumin, and turmeric**, alongside the goodness of **low-fat yogurt** and **olive oil**, creates a satisfying and aromatic dish. Slow-simmered with **low-sodium chicken broth** and studded with whole spices like **cardamom**, **cloves**, and **bay leaves**, each bite delivers rich, layered flavors. Finished with a fresh garnish of **cilantro** and **mint**, this biriyani is ideal for a nutritious family dinner that’s lower in fat and sodium, yet brimming with authentic taste. Ready in just over an hour, it serves as a guilt-free comfort meal perfect for any night of the week.
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Recipe Information
Ingredients
- 1.5 cups Brown rice
- 1 pound Chicken breast, skinless and boneless
- 2 tablespoons Olive oil
- 1 large Onion, thinly sliced
- 1 tablespoon Ginger garlic paste
- 1 medium Tomato, chopped
- 0.5 cup Low-fat yogurt
- 1 teaspoon Cumin seeds
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Salt
- 2 pieces Bay leaves
- 4 pieces Cardamom pods
- 4 pieces Cloves
- 3 cups Low-sodium chicken broth
- 0.25 cup Cilantro, chopped
- 0.25 cup Mint leaves, chopped
Instructions
Rinse the brown rice in cold water until the water runs clear. Soak the rice in water for 30 minutes and then drain.
Cut the chicken breast into bite-sized pieces and set aside.
Heat olive oil in a large non-stick pot over medium heat. Add cumin seeds and let them sizzle for a few seconds until fragrant.
Add sliced onion and sauté until golden brown. Stir in the ginger garlic paste and cook for another minute.
Add the chopped tomato, low-fat yogurt, garam masala, turmeric powder, coriander powder, red chili powder, ground black pepper, and salt. Cook for 3-4 minutes until the tomato softens and the spices blend together.
Add the chicken pieces and stir well to coat them with the spice mixture. Cook for 5-7 minutes until the chicken is browned and partially cooked.
Add bay leaves, cardamom pods, and cloves to the pot. Stir in the drained rice and gently mix to combine with the chicken and spices.
Pour in the low-sodium chicken broth and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes until the rice is fully cooked and the liquid is absorbed.
Remove from heat and let it sit covered for another 5 minutes. Gently fluff the biriyani with a fork.
Garnish with chopped cilantro and mint leaves before serving.
Nutrition Facts
Calories |
1721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 394 mg | 131% | |
| Sodium | 3093 mg | 134% | |
| Total Carbohydrate | 137.7 g | 50% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 28.3 g | ||
| Protein | 173.5 g | 347% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 737 mg | 57% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3181 mg | 68% | |
*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.
