Heart-Healthy Nasi Briyani
Discover the aromatic allure of "Heart-Healthy Nasi Briyani," a wholesome twist on a beloved South Asian classic. This recipe features nutrient-packed brown basmati rice, lean boneless chicken breast, and vibrant vegetables like carrots and green peas, all simmered in a fragrant melange of spices including turmeric, cumin, coriander, and warming cinnamon. Enhanced with low-fat yogurt for creaminess and a splash of zesty lemon, this lighter version of nasi briyani caters to health-conscious foodies without sacrificing bold flavor. Perfectly balanced with heart-healthy olive oil and a touch of fresh cilantro, this dish is as nutritious as it is irresistible. Ready in just over an hour, it's a satisfying meal for the whole family. Tags: heart-healthy recipes, low-fat nasi briyani, healthy comfort food, brown rice recipes.
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Recipe Information
Ingredients
- 2 cups Brown basmati rice
- 2 tablespoons Olive oil
- 1 large Onion
- 3 Garlic cloves
- 1 inch Fresh ginger
- 500 grams Boneless skinless chicken breast
- 3 cups Low-sodium chicken broth
- 1 cup Low-fat plain yogurt
- 1 cup Green peas
- 2 medium Carrots
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 Cinnamon stick
- 1 Bay leaf
- 4 Cardamom pods
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 cup Fresh cilantro
- 1 Lemon
Instructions
Rinse the brown basmati rice under cold water until the water runs clear and set aside.
In a large pot or Dutch oven, heat the olive oil over medium heat.
Finely chop the onion and add it to the pot, sautéing for 5-7 minutes until golden brown.
Mince the garlic and ginger, add them to the pot, and sauté for an additional 2 minutes until fragrant.
Cut the chicken breast into 1-inch cubes and add to the pot, cooking until the chicken is no longer pink, about 5-6 minutes.
Add the turmeric, cumin, coriander, cinnamon stick, bay leaf, and cardamom pods to the pot, stirring well to coat the chicken.
Pour in the low-sodium chicken broth, stirring well.
Add the rinsed brown rice, sliced carrots, and green peas to the pot. Season with salt and pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and the liquid is absorbed.
Once cooked, remove from heat and let it sit, covered, for 5 minutes.
Gently fluff the rice with a fork and stir in the low-fat yogurt until well combined.
Garnish with freshly chopped cilantro and a squeeze of lemon juice before serving.
Nutrition Facts
Calories |
1989 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 393 mg | 131% | |
| Sodium | 3230 mg | 140% | |
| Total Carbohydrate | 191.6 g | 70% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 47.5 g | ||
| Protein | 186.5 g | 373% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 819 mg | 63% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 3647 mg | 78% | |
*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.
