Low Fat Prawn Biryani
Dive into the vibrant flavors of this *Low Fat Prawn Biryani*, a healthier twist on the classic Indian dish that's perfect for a guilt-free indulgence. Delicately spiced prawns are simmered in a fragrant yogurt-based marinade, layered with fluffy basmati rice, and enriched with aromatic whole spices like cinnamon, cardamom, and cloves. Fresh coriander, mint leaves, and a splash of zesty lemon juice enhance the dish with refreshing notes, while the low-fat composition keeps the recipe light without compromising taste. Ready in just under an hour, this streamlined one-pan wonder is a wholesome, flavor-packed meal ideal for family dinners or special occasions. Perfect for lovers of low-calorie recipes, seafood, or Indian cuisine, serve it piping hot and relish every spoonful!
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Recipe Information
Ingredients
- 300 grams Prawns
- 200 grams Basmati rice
- 150 grams Low-fat yogurt
- 1 large Onion
- 3 Garlic cloves
- 1 inch piece Ginger
- 2 Green chilies
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Cumin seeds
- 4 Cardamom pods
- 4 Cloves
- 1 Cinnamon stick
- 1 Bay leaf
- 1 teaspoon Salt
- 2 tablespoons Coriander leaves
- 2 tablespoons Mint leaves
- 1 tablespoon Lemon juice
- 1 tablespoon Vegetable oil
Instructions
Rinse the basmati rice under cold water until the water runs clear, then soak it for 20 minutes.
Peel and devein the prawns, then set aside.
Finely slice the onion, mince the garlic and ginger, and slit the green chilies.
In a large pan, heat the vegetable oil over medium heat. Add cumin seeds, cardamom pods, cloves, cinnamon, and bay leaf. Sauté until the spices release their aroma.
Add the sliced onion and cook until golden brown. Stir in the minced garlic, ginger, and green chilies, and sauté for another 2 minutes.
Mix in the turmeric powder and prawns. Cook the prawns until they turn pink, about 3-4 minutes.
Stir in the low-fat yogurt, garam masala, and salt. Cook for 5 minutes, allowing the spices to blend. Turn off the heat and set aside.
In a separate pot, bring 3 cups of water to boil with a pinch of salt. Add the soaked and drained basmati rice, and cook until it is 70% done.
Drain the partially cooked rice and layer it over the prawn mixture in the pan.
Scatter chopped coriander and mint leaves over the rice layer. Sprinkle with lemon juice.
Cover the pan with a tight-fitting lid and cook on low heat for 20 minutes, allowing the steam to finish cooking the rice and blend the flavors.
Once done, gently fluff the biryani with a fork, being careful not to break the rice grains.
Serve hot, garnished with additional coriander leaves if desired.
Nutrition Facts
Calories |
1051 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 643 mg | 214% | |
| Sodium | 5378 mg | 234% | |
| Total Carbohydrate | 119.4 g | 43% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 27.0 g | ||
| Protein | 92.1 g | 184% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 867 mg | 67% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2089 mg | 44% | |
*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.
