Low Fat Classic Biryani Rice
Indulge in the aromatic flavors of "Low Fat Classic Biryani Rice," a health-conscious twist on the beloved Indian dish that's packed with vibrant spices and wholesome ingredients. This lighter version features tender, marinated chicken breast, fluffy basmati rice, and a medley of fragrant seasonings like garam masala, cardamom, and cinnamon, all brought together with a touch of low-fat yogurt for creamy richness. With just a tablespoon of olive oil and the use of fresh herbs like cilantro and mint, this recipe is perfect for those seeking a flavorful yet nutritious meal. Ready in under an hour, this one-pot wonder is as easy as it is delicious, making it a perfect weeknight dinner option for the whole family. Serve it with a side of cooling raita or a crisp salad for a complete and satisfying low-fat meal.
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Recipe Information
Ingredients
- 1.5 cups Basmati rice
- 250 grams Chicken breast, skinless and boneless
- 0.5 cup Low-fat plain yogurt
- 3 units Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 1 large Onion, thinly sliced
- 1 medium Tomato, chopped
- 1 unit Green chili, sliced
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 3 units Cardamom pods
- 4 units Cloves
- 1 inch Cinnamon stick
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- 2 tablespoons Fresh mint leaves, chopped
- 1 teaspoon Salt
- 3 cups Water
- 1 tablespoon Olive oil
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak the rice in enough water for 30 minutes, then drain and set aside.
Marinate the chicken with low-fat yogurt, half of the minced garlic, half of the grated ginger, turmeric powder, garam masala, and a pinch of salt. Set aside for 15 minutes.
Heat olive oil in a large non-stick pot over medium heat. Add cumin seeds, cardamom pods, cloves, and cinnamon stick. Sauté for 30 seconds until aromatic.
Add sliced onion to the pot and cook until golden brown, about 5-6 minutes.
Stir in the remaining garlic, ginger, and green chili. Cook for another 1-2 minutes.
Add chopped tomato, a pinch of salt, and cook until tomatoes soften, around 3-4 minutes.
Add marinated chicken and cook until the chicken is browned on all sides, approximately 8-10 minutes.
Pour in 3 cups of water and bring to a boil. Once boiling, add the soaked and drained rice. Season with the remaining salt.
Reduce the heat, cover with a tight-fitting lid, and simmer for 15-20 minutes until the rice is cooked and the liquid is absorbed.
Once cooked, remove from heat and gently fluff the rice with a fork. Drizzle lemon juice over the top and sprinkle with chopped cilantro and mint leaves before serving.
Nutrition Facts
Calories |
1142 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 219 mg | 73% | |
| Sodium | 2709 mg | 118% | |
| Total Carbohydrate | 120.9 g | 44% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 21.0 g | ||
| Protein | 100.1 g | 200% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 508 mg | 39% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1958 mg | 42% | |
*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.
