Heart-Healthy Goat Biryani
Elevate your dinner table with this Heart-Healthy Goat Biryani, a nourishing twist on the classic Indian delicacy. This flavorful dish combines lean goat meat with fragrant brown basmati rice, creating a protein-packed meal that's lower in cholesterol but rich in taste. Subtle spices like cardamom, cloves, and cinnamon infuse every bite, while Greek yogurt adds a creamy tang without the added fat. The saffron milk infusion and fresh mint garnish bring both visual appeal and aromatic depth, while olive oil keeps the cooking light and heart-friendly. Perfectly tender and baked to perfection, this biryani is ideal for anyone seeking a wholesome, comforting meal that doesn't compromise on flavor. Key features include low-sodium broth, whole-grain rice, and a balance of rich spices—a dish destined to become a family favorite.
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Recipe Information
Ingredients
- 500 grams Lean goat meat
- 250 grams Brown basmati rice
- 150 grams Greek yogurt
- 3 tablespoons Olive oil
- 2 large Onion, thinly sliced
- 4 Garlic cloves, minced
- 2 teaspoons Ginger, grated
- 3 medium Tomatoes, chopped
- 4 Cardamom pods
- 5 Cloves
- 1 Cinnamon stick
- 2 Bay leaves
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Ground coriander
- 500 milliliters Low-sodium chicken broth
- 0.5 teaspoon Saffron strands
- 2 tablespoons Warm milk
- 0.5 cup Mint leaves, chopped
- 0.5 cup Coriander leaves, chopped
- 0.5 teaspoon Salt
Instructions
Start by washing and soaking the brown basmati rice in water for about 30 minutes. Drain and set aside when ready to cook.
In a large pot, heat the olive oil over medium heat. Add the cardamom, cloves, cinnamon, and bay leaves. Sauté for a minute until fragrant.
Add the sliced onions to the pot and sauté until golden brown.
Stir in the garlic and ginger, cooking for an additional minute.
Add the chopped tomatoes, turmeric powder, red chili powder, ground coriander, and salt. Cook the mixture until the tomatoes become soft and the oil begins to separate.
Incorporate the lean goat meat, ensuring it's well coated with the spice mixture. Cook for about 5-7 minutes or until the meat is browned on all sides.
Add Greek yogurt to the meat mixture and stir well, ensuring it's integrated smoothly.
Pour in the low-sodium chicken broth. Cover the pot and let it simmer on low heat for about 45 minutes, or until the goat meat is tender.
Meanwhile, in a small bowl, soak the saffron strands in warm milk and set aside.
Preheat the oven to 180°C (356°F).
In a separate large pot, bring water to a boil. Cook the soaked rice until it's 70% cooked, which should take about 7-8 minutes. Drain and set aside.
In a deep baking dish, layer half of the cooked rice. Top with the cooked goat mixture.
Cover the goat layer with the remaining rice.
Sprinkle the saffron milk over the top layer of rice and garnish with chopped mint and coriander leaves.
Cover the baking dish with aluminum foil and bake for 20 minutes in the preheated oven.
Remove from oven and let it rest for 5 minutes before fluffing the biryani gently with a fork to mix slightly.
Serve hot, garnished with additional mint or coriander if desired.
Nutrition Facts
Calories |
1913 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.0 g | 87% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 1928 mg | 84% | |
| Total Carbohydrate | 158.3 g | 58% | |
| Dietary Fiber | 38.3 g | 137% | |
| Total Sugars | 39.3 g | ||
| Protein | 177.9 g | 356% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 991 mg | 76% | |
| Iron | 41.3 mg | 229% | |
| Potassium | 5268 mg | 112% | |
*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.
