Low Fat Goat Biryani
Discover the vibrant flavors of this Low Fat Goat Biryani, a healthier twist on the classic Indian favorite that doesn’t compromise on taste. Made with lean, fat-trimmed goat meat, fragrant basmati rice, and a medley of aromatic spices like cinnamon, cardamom, and cloves, this recipe is perfect for those seeking a lighter yet indulgent biryani experience. The goat is marinated in non-fat yogurt and a blend of turmeric, chili powder, and lemon juice, resulting in tender, flavorful meat that pairs perfectly with saffron-infused rice. Garnished with golden fried onions, fresh coriander, and mint leaves, this dish is a feast for both the eyes and the palate. Ideal for a family dinner or festive gatherings, this low-fat biryani offers all the comfort of traditional biryani without the guilt.
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Recipe Information
Ingredients
- 500 g Goat meat (lean, trimmed of fat)
- 300 g Basmati rice
- 150 g Plain non-fat yogurt
- 2 large Onions
- 4 cloves Garlic cloves
- 1 inch piece Ginger
- 10 g Fresh coriander
- 10 g Fresh mint leaves
- 1 piece Cinnamon stick
- 4 pods Green cardamom pods
- 4 pieces Cloves
- 2 leaves Bay leaves
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Black peppercorns
- 2 teaspoons Salt
- 2 tablespoons Lemon juice
- 1 pinch Saffron strands
- 2 tablespoons Skim milk
- 2 tablespoons Vegetable oil
- 600 ml Water
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.
Mix the saffron strands with skim milk and let it sit, allowing the saffron to release its color and flavor.
In a large mixing bowl, combine goat meat, non-fat yogurt, turmeric powder, red chili powder, half of the ginger (grated), half of the garlic (minced), lemon juice, and half of the salt. Mix well and marinate for at least 1 hour in the refrigerator.
Thinly slice the onions and set aside.
Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add cumin seeds, cinnamon stick, green cardamom pods, cloves, black peppercorns, and bay leaves. Stir for a few seconds until fragrant.
Add sliced onions and sauté until golden brown. Remove half of the fried onions for garnishing.
Add the remaining minced garlic and grated ginger to the pot and sauté for 1-2 minutes. Lower the heat and add the marinated goat mixture. Cook, stirring occasionally, until the goat is browned on all sides.
Add water to the pot and cover it with a lid. Simmer on low heat for about 45 minutes, or until the goat is tender.
In another pot, bring water to a boil. Add a pinch of salt and a cinnamon stick. Add the soaked and drained rice. Cook until the rice is 70% cooked, then drain the excess water and set the rice aside.
Preheat your oven to 180°C (350°F).
Layer the partially cooked rice over the goat curry in the pot. Drizzle the saffron milk evenly over the top of the rice.
Garnish with the reserved fried onions, fresh coriander leaves, and fresh mint leaves.
Cover the pot with a tight-fitting lid or aluminum foil and place it in the oven. Bake for 20-25 minutes, allowing the flavors to meld and the rice to finish cooking.
Remove from the oven and fluff the rice gently with a fork before serving.
Nutrition Facts
Calories |
1644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 379 mg | 126% | |
| Sodium | 5290 mg | 230% | |
| Total Carbohydrate | 144.3 g | 52% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 36.3 g | ||
| Protein | 162.2 g | 324% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 736 mg | 57% | |
| Iron | 30.3 mg | 168% | |
| Potassium | 3708 mg | 79% | |
*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.
