Heart-Healthy Single Plate Chicken Biryani
Savor the vibrant flavors of this Heart-Healthy Single Plate Chicken Biryani, a wholesome twist on a classic favorite that’s perfect for a nutritious yet satisfying meal. Made with fiber-rich brown basmati rice, lean skinless chicken breast, and a splash of low-fat yogurt, this one-pot dish is seasoned with a fragrant blend of turmeric, garam masala, cumin, and coriander for an authentic taste of Indian cuisine. Fresh herbs like cilantro and mint elevate the dish, while olive oil keeps it light without compromising flavor. Ready in just 50 minutes with minimal cleanup, this balanced recipe is ideal for anyone craving a guilt-free, protein-packed biryani. Perfectly portioned for one serving, it’s a delicious way to enjoy comforting Indian flavors while supporting a heart-healthy lifestyle.
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Recipe Information
Ingredients
- 0.5 cup Brown basmati rice
- 150 grams Skinless chicken breast
- 2 tablespoons Low-fat plain yogurt
- 1 teaspoon Olive oil
- 0.5 medium Onion
- 1 large Garlic cloves
- 1 inch piece Ginger
- 1 small Tomato
- 1 small Green chili
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Garam masala
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro
- 1.25 cups Water
- 5 leaves Fresh mint leaves
Instructions
Rinse 0.5 cup of brown basmati rice under cold water until the water runs clear, and soak in water for 15 minutes. Drain and set aside.
Slice half of a medium onion thinly, mince 1 large garlic clove, and grate a 1-inch piece of ginger.
Dice 150 grams of skinless chicken breast into bite-sized pieces.
Chop 1 small tomato and 1 small green chili finely.
In a medium-sized pot, heat 1 teaspoon of olive oil over medium heat. Add the sliced onions and sauté until golden brown, about 5 minutes.
Add the minced garlic and grated ginger to the pot, stirring for a minute until fragrant.
Add the chopped tomato and green chili, and sauté for another 2 minutes.
Stir in 0.25 teaspoon turmeric powder, 0.5 teaspoon ground coriander, 0.5 teaspoon ground cumin, and 0.25 teaspoon garam masala.
Add the diced chicken to the pot, and cook until the chicken is lightly browned on all sides.
Mix 2 tablespoons of low-fat plain yogurt with the chicken mixture and cook for 2-3 minutes until the yogurt is absorbed.
Add the soaked and drained rice to the pot, stirring gently to combine with the chicken mixture.
Pour 1.25 cups of water into the pot and add 0.5 teaspoon salt.
Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 25 minutes or until the rice is tender and the water has been absorbed.
While the rice is cooking, chop 2 tablespoons of fresh cilantro and tear 5 fresh mint leaves.
Once cooked, remove the pot from heat and let it sit for 5 minutes, covered.
Fluff the biryani with a fork, stirring in the chopped cilantro and mint leaves.
Serve the heart-healthy chicken biryani on a plate, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
608 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.6 g | 28% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 125 mg | 42% | |
| Sodium | 2210 mg | 96% | |
| Total Carbohydrate | 49.1 g | 18% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 14.4 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 175 mg | 13% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 664 mg | 14% | |
*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.
