Low Fat Nasi Briyani
Indulge in the rich flavors of traditional Nasi Briyani with a healthy twist in our Low Fat Nasi Briyani recipe. This guilt-free version features fragrant basmati rice layered with tender, spiced chicken breast, marinated in low-fat yogurt, and infused with an aromatic blend of cinnamon, cardamom, and cloves. Cooked to perfection with low-sodium chicken broth and finished with a vibrant garnish of fresh cilantro, mint, and a splash of lemon, this recipe offers all the depth of classic briyani without the excess fat. Perfect for a wholesome family dinner, this hearty yet light dish is baked for convenience and packed with bold flavors, making it an irresistible option for anyone seeking a healthier take on this beloved comfort food.
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Recipe Information
Ingredients
- 300 grams Basmati rice
- 400 grams Boneless skinless chicken breast
- 150 grams Low-fat plain yogurt
- 2 tablespoons Ginger-garlic paste
- 1 large Onion
- 1 medium Tomato
- 500 milliliters Low-sodium chicken broth
- 1 teaspoon Turmeric powder
- 2 teaspoons Garam masala
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 1 piece Cinnamon stick
- 3 pods Cardamom pods
- 3 pieces Cloves
- 1 leaf Bay leaf
- 2 tablespoons Cilantro
- 2 tablespoons Mint leaves
- 1 tablespoon Lemon juice
- Cooking spray
Instructions
Rinse the basmati rice thoroughly in cold water until the water runs clear. Soak it in water for 30 minutes, then drain.
Cut the chicken breast into bite-sized pieces.
In a bowl, mix the chicken pieces with low-fat yogurt, 1 tablespoon of ginger-garlic paste, turmeric powder, and salt. Marinate for at least 15 minutes.
Slice the onion thinly and chop the tomato.
Heat a large non-stick pan or a pot over medium heat and lightly coat with cooking spray.
Add the cinnamon stick, cardamom pods, cloves, and bay leaf. Sauté until fragrant, about 1 minute.
Add the sliced onions and sauté until they become translucent and lightly golden.
Add the remaining ginger-garlic paste and sauté for 1 more minute.
Add the chopped tomato, and cook until it becomes soft and pulpy.
Add cumin powder, coriander powder, and garam masala to the mixture. Stir well and cook for another minute.
Add the marinated chicken to the pan and cook until the chicken is mostly done, about 8-10 minutes.
Preheat the oven to 350°F (175°C).
In an ovenproof casserole dish or a similar pot, layer half of the soaked rice at the bottom.
Layer the cooked chicken mixture over the rice in the casserole dish.
Top with the remaining rice.
Pour the low-sodium chicken broth over the rice and chicken.
Cover with a lid or aluminum foil and bake in the preheated oven for 20 minutes.
Remove from the oven and let it rest for 5 minutes before uncovering.
Garnish with cilantro, mint leaves, and drizzle lemon juice over the top before serving.
Nutrition Facts
Calories |
1342 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 312 mg | 104% | |
| Sodium | 4122 mg | 179% | |
| Total Carbohydrate | 145.6 g | 53% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 33.8 g | ||
| Protein | 141.1 g | 282% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 605 mg | 47% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2462 mg | 52% | |
*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.
