Low Sodium Chicken Tikka Biryani
Indulge in the rich, aromatic flavors of this *Low Sodium Chicken Tikka Biryani*, a heart-healthy twist on the iconic Indian dish. Crafted with tender, marinated boneless chicken thighs and fragrant basmati rice, this recipe balances bold spices like garam masala, turmeric, and cardamom without relying on excess salt. Layers of juicy chicken, spiced rice, and vibrant green peas are baked to perfection in the oven for a biryani that's as visually stunning as it is delicious. Finished with fresh cilantro and mint, this dish is perfect for those seeking a flavorful yet low-sodium option for family dinners or special occasions. Whether you're on a restricted diet or simply seeking lighter fare, this recipe delivers all the authentic taste with none of the compromise.
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Recipe Information
Ingredients
- 500 grams Boneless Chicken Thighs
- 150 grams Plain Greek Yogurt (unsalted)
- 2 tablespoons Fresh Lemon Juice
- 2 tablespoons Ginger Garlic Paste
- 1 teaspoon Ground Coriander
- 1 teaspoon Ground Cumin
- 1 teaspoon Garam Masala
- 0.5 teaspoon Cayenne Pepper
- 0.5 teaspoon Turmeric Powder
- 4 Whole Cloves
- 1 Cinnamon Stick
- 4 Green Cardamom Pods
- 300 grams Basmati Rice
- 600 milliliters Unsalted Vegetable or Chicken Broth
- 1 medium Yellow Onion
- 2 tablespoons Unsalted Butter
- 100 grams Frozen Green Peas
- 2 tablespoons Fresh Cilantro Leaves
- 2 tablespoons Fresh Mint Leaves
Instructions
In a large bowl, combine the plain Greek yogurt, lemon juice, ginger garlic paste, ground coriander, ground cumin, garam masala, cayenne pepper, and turmeric powder.
Cut the boneless chicken thighs into bite-sized pieces and add them to the bowl, ensuring each piece is well-coated with the marinade. Refrigerate for at least 30 minutes or overnight for maximum flavor.
Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes, then drain thoroughly.
Heat 1 tablespoon of unsalted butter in a large pan over medium heat. Add the whole cloves, cinnamon stick, and green cardamom pods.
Add the sliced onion and cook until golden brown, stirring occasionally, about 8-10 minutes.
Stir in the marinated chicken with its marinade and cook until the chicken is starting to brown and is nearly cooked through, about 10 minutes.
In a separate pot, bring the unsalted vegetable or chicken broth to a boil. Add the drained basmati rice and cook for 5 minutes. The rice should be slightly undercooked.
Preheat the oven to 375°F (190°C).
In a deep ovenproof dish, layer half of the partially cooked rice at the bottom. Top with the chicken mixture, then cover with the remaining rice.
Scatter the frozen green peas over the top of the rice. Dot with the remaining 1 tablespoon of unsalted butter.
Cover the dish with a lid or aluminum foil and bake in the preheated oven for 20-25 minutes or until the rice is fully cooked and the chicken is tender.
Once cooked, remove from the oven and let it sit for 5 minutes. Garnish with freshly chopped cilantro and mint leaves before serving.
Nutrition Facts
Calories |
1883 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.4 g | 104% | |
| Saturated Fat | 29.0 g | 145% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 500 mg | 167% | |
| Sodium | 507 mg | 22% | |
| Total Carbohydrate | 157.7 g | 57% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 18.4 g | ||
| Protein | 139.8 g | 280% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 522 mg | 40% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 3022 mg | 64% | |
*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.
