Heart-Healthy Chicken Biryani
Discover a nutritious twist on a classic favorite with our Heart-Healthy Chicken Biryani recipe! Crafted to satisfy both your palate and your wellness goals, this dish features flavorful layers of tender, yogurt-marinated chicken, wholesome brown basmati rice, and vibrant vegetables like carrots, peas, and red bell pepper. Aromatic spices such as turmeric, cumin, and cinnamon bring depth and warmth to every bite, while fresh cilantro and mint add a refreshing finish. Cooked using olive oil and low-fat yogurt, this biryani is a lighter alternative to traditional versions—a perfect choice for a heart-conscious diet. Ideal for family meals or special occasions, this easy-to-follow recipe delivers wholesome comfort food in just 90 minutes. Whether you're searching for healthy dinner ideas or reinvented classics, this baked biryani is sure to become a staple in your weekly rotation!
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Recipe Information
Ingredients
- 2 cups Brown basmati rice
- 4 cups Water
- 1 pound Boneless, skinless chicken breasts
- 1 cup Plain, low-fat yogurt
- 2 tablespoons Olive oil
- 1 Large onion, sliced thin
- 1 tablespoon Ginger, grated
- 3 Garlic cloves, minced
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground black pepper
- 0.75 teaspoon Salt
- 1 Red bell pepper, diced
- 1 cup Green peas, fresh or frozen
- 2 Carrots, diced
- 0.5 cup Fresh cilantro leaves, chopped
- 0.25 cup Fresh mint leaves, chopped
- 1 Lemon, juiced
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. Soak it in warm water for 30 minutes, then drain.
In a large pot, bring 4 cups of water to a boil. Add the rice and cook until it's 70% done, about 15 minutes. Drain and set aside.
Cut the chicken breasts into bite-sized pieces. Marinate them with yogurt and half of the grated ginger and minced garlic. Let it sit for at least 15 minutes.
Heat 2 tablespoons of olive oil in a large, heavy-bottomed pan over medium heat. Add the onions and sauté until golden brown, about 8 minutes.
To the onions, add the remaining ginger, garlic, turmeric, cumin, coriander, cinnamon, black pepper, and salt. Cook for 2 minutes until the spices become fragrant.
Add the marinated chicken pieces to the pan and cook until they are lightly browned, about 5-7 minutes.
Stir in the diced red bell pepper, green peas, and carrots. Cook for an additional 5 minutes.
Preheat the oven to 350°F (175°C).
In an ovenproof dish, layer half of the partially cooked rice, followed by the chicken and vegetable mixture, then top with the remaining rice.
Cover the dish tightly with aluminum foil and bake in the preheated oven for 30 minutes.
Once cooked, let it rest for 10 minutes before uncovering.
Garnish with chopped cilantro, mint, and squeeze the juice of one lemon over the top before serving.
Nutrition Facts
Calories |
2050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 397 mg | 132% | |
| Sodium | 2589 mg | 113% | |
| Total Carbohydrate | 207.0 g | 75% | |
| Dietary Fiber | 40.3 g | 144% | |
| Total Sugars | 56.9 g | ||
| Protein | 188.7 g | 377% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1114 mg | 86% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 5048 mg | 107% | |
*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.
