Mediterranean Diet Single Plate Chicken Biryani
Elevate your weeknight dinners with this Mediterranean Diet Single Plate Chicken Biryani, a wholesome and flavorful twist on the traditional Indian classic! Combining heart-healthy olive oil, tender skinless chicken breast, and nutrient-packed basmati rice, this one-pan meal is infused with a medley of aromatic spices like cumin, coriander, turmeric, and cinnamon. Simmered in savory chicken broth and finished with vibrant additions like diced tomatoes, peas, fresh cilantro, and a spritz of lemon, this dish strikes the perfect balance of comfort and nutrition. Ready in just an hour, it's a satisfying single-serve meal that aligns with Mediterranean diet principles while offering all the bold, irresistible tastes of a biryani. Perfect for quick dinners or meal-prepping, this recipe is a must-try for healthy eating enthusiasts!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 200 grams skinless chicken breast
- 1 medium, finely sliced red onion
- 3 cloves, minced garlic
- 1 inch, grated ginger
- 100 grams basmati rice
- 250 ml chicken broth
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 cinnamon stick
- 3 green cardamom pods
- 1 bay leaf
- 1 medium, diced tomato
- 50 grams frozen peas
- 1 teaspoon salt
- 2 tablespoons, chopped fresh cilantro
- 1 wedge lemon
Instructions
Heat 2 tablespoons of olive oil in a large pan over medium heat. Add the finely sliced red onion and sauté until golden brown, about 5 minutes.
Add minced garlic and grated ginger to the pan, cooking for another minute until fragrant.
Add skinless chicken breast pieces to the pan and cook until all sides are browned, about 5 minutes.
Stir in cumin powder, coriander powder, and turmeric powder. Cook for 2 minutes to allow the spices to release their aromas.
Rinse 100 grams of basmati rice under cold water until the water runs clear, then add it to the pan.
Pour in 250 ml of chicken broth and add the cinnamon stick, green cardamom pods, and bay leaf. Bring to a boil.
Reduce heat to low, cover the pan with a lid, and let the mixture simmer for 15 minutes.
After 15 minutes, add the diced tomato and frozen peas to the pan. Stir gently to combine, and cook for another 5 minutes.
Remove the biryani from heat, and let it sit covered for an additional 5 minutes to absorb any remaining liquid.
Fluff the biryani with a fork, and season with 1 teaspoon of salt, adjusting to taste.
Garnish the biryani with freshly chopped cilantro and a squeeze of lemon juice before serving.
Nutrition Facts
Calories |
934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 164 mg | 55% | |
| Sodium | 4293 mg | 187% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 19.9 g | ||
| Protein | 75.9 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 221 mg | 17% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1118 mg | 24% | |
*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.
