Low Fat Chicken Dum Biryani
Experience the irresistible aroma and guilt-free indulgence of Low Fat Chicken Dum Biryani, a lighter twist on the classic Indian favorite. This recipe combines tender skinless chicken breast and fragrant basmati rice layered with aromatic spices like cinnamon, cardamom, and bay leaves for a flavorful delight. Marinated in low-fat yogurt and enhanced with fresh cilantro, mint, and saffron-infused milk, this dish delivers the authentic "dum" cooking method without excess fat. Perfect for health-conscious food lovers, this biryani is cooked using minimal oil—just a touch of cooking spray—making it ideal for satisfying cravings without sacrificing nutrition. Serve this wholesome, aromatic masterpiece at your next meal and enjoy all the rich flavors of traditional biryani with a lighter touch.
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Recipe Information
Ingredients
- 1.5 cups Basmat Rice
- 500 grams Skinless Chicken Breast
- 0.5 cup Low-fat Yogurt
- 2 large Onion
- 2 tablespoons Ginger-Garlic Paste
- 3 medium Green Chili
- 0.5 cup Fresh Cilantro
- 0.5 cup Fresh Mint Leaves
- 2 tablespoons Biryani Masala
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Red Chili Powder
- 2 teaspoons Salt
- 4 pieces Cloves
- 1 inch Cinnamon Stick
- 2 pieces Bay Leaves
- 4 pieces Cardamom Pods
- 0.25 cup Reduced-fat Milk
- 0.5 teaspoon Saffron Strands
- Cooking Spray
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain.
Slice the onions finely and set aside. Chop the green chilies and keep them ready.
In a bowl, marinate the chicken with low-fat yogurt, ginger-garlic paste, biryani masala, turmeric, red chili powder, and salt. Mix well and let it marinate for at least 30 minutes.
Heat a large non-stick pan or pot on medium heat and spray with cooking spray. Add half of the sliced onions and sauté until golden brown. Remove from pan and set aside for garnish.
In the same pan, with a little more cooking spray, add the remaining onions and whole spices (cloves, cinnamon stick, bay leaves, and cardamom pods). Sauté until the onions are translucent.
Add the marinated chicken to the pan and cook until the chicken is browned and cooked through, about 10-15 minutes.
In another deep pot, bring water to boil, add salt, and parboil the soaked rice for about 6-7 minutes. The rice should be cooked to about 70% doneness. Drain and set aside.
Soak the saffron in warm reduced-fat milk and keep aside.
Layer the chicken mixture at the bottom of a large, heavy-based pot, followed by a layer of the partially cooked rice.
Sprinkle chopped cilantro, mint leaves, and sautéed onions over the rice layer. Drizzle the saffron milk on top to give color and flavor.
Repeat layering if necessary, ensuring the topmost layer is rice, followed by garnishing with cilantro and mint.
Cover the pot with a tight-fitting lid, ensuring no steam can escape. You may seal the edges with dough or use foil to make it airtight.
Place the pot on a tawa (griddle) or heat diffuser over a very low heat and cook for 25-30 minutes, allowing the flavors to meld and rice to fully cook.
Once cooked, remove from heat and let it rest for 5 minutes. Carefully mix the biryani, ensuring the layers are not completely disrupted.
Serve hot, garnished with additional fresh cilantro and mint if desired.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 424 mg | 141% | |
| Sodium | 5736 mg | 249% | |
| Total Carbohydrate | 178.3 g | 65% | |
| Dietary Fiber | 27.5 g | 98% | |
| Total Sugars | 41.1 g | ||
| Protein | 188.5 g | 377% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 1006 mg | 77% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 2582 mg | 55% | |
*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.
