Low Fat Chicken Tikka Biryani
Savor the irresistible yet guilt-free flavors of Low Fat Chicken Tikka Biryani, a lighter twist on the classic Indian favorite! This wholesome recipe features tender, yogurt-marinated chicken breast infused with aromatic spices like garam masala, cumin, and coriander, layered with fluffy basmati rice cooked to perfection. A pinch of saffron steeped in warm milk adds a luxurious touch, while minimal canola oil keeps the dish heart-healthy and low in fat. With a balance of bold flavors and reduced calories, this biryani is perfect for those seeking a lighter indulgence without compromising taste. Ideal for a cozy family dinner or a weekend treat, it’s a must-try for lovers of flavorful, health-conscious cuisine.
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 150 grams Low-fat Greek yogurt
- 200 grams Basmati rice
- 1 medium Onion
- 1 medium Tomato
- 4 pieces Garlic cloves
- 1 inch piece Ginger
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh cilantro
- 2 teaspoons Canola oil
- 1 piece Cinnamon stick
- 4 pods Green cardamom
- 4 pieces Cloves
- 1 piece Bay leaf
- 1 pinch Saffron strands
- 2 tablespoons Warm milk
Instructions
Cut the chicken breast into 1-inch cubes.
In a bowl, mix low-fat Greek yogurt, lemon juice, turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Add the chicken and marinate for at least 1 hour in the refrigerator.
Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes and then drain.
Slice the onion and chop the tomato, garlic, and ginger.
Heat 1 teaspoon of canola oil in a deep nonstick pan over medium heat. Add cinnamon stick, green cardamom, cloves, and bay leaf. Sauté for a minute until fragrant.
Add the sliced onion and sauté until golden brown. Add garlic, ginger, and tomato, and cook until the tomatoes are soft.
Stir in the marinated chicken and cook until the chicken is white all over and sealed, about 5 minutes. Then, simmer on low heat for another 5 minutes.
In a separate pot, boil the soaked rice with 1 teaspoon of salt until it's about 70% cooked, approximately 8 minutes. Drain the water and set the rice aside.
Soak the saffron strands in warm milk and let it infuse while cooking the chicken.
Layer the partially cooked rice evenly over the chicken tikka in the pan. Drizzle the saffron-infused milk on top.
Cover the pan tightly with a lid or aluminum foil and cook over low heat for 15 minutes, allowing the flavors to meld together.
Turn off the heat and let the biryani rest for 5 minutes before gently fluffing with a fork.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 450 mg | 150% | |
| Sodium | 5283 mg | 230% | |
| Total Carbohydrate | 119.4 g | 43% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 36.8 g | ||
| Protein | 166.9 g | 334% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 475 mg | 37% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2631 mg | 56% | |
*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.
