Low-fat chicken biryani
Low-fat chicken biryani takes around 2 hours from beginning to end. Watching your figure? This gluten free recipe has 558 calories, 35g of protein, and 18g of fat per serving. This recipe serves 5. For $2.62 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. This recipe from BBC Good Food requires basmati rice, onions, skinless boneless chicken breasts, and turmeric. Plenty of people made this recipe, and 170 would say it hit the spot. It works well as an Indian main course. Overall, this recipe earns a tremendous spoonacular score of 88%. Similar recipes include Low-Fat Carrot Cake Muffins (That Don't Taste Low-Fat!), Chicken Breast with Bacon & Water Chestnuts {GF, Low Fat, Low Carb, and Cheesy Chicken Pot Biscuit Cups (Low Fat, Low Cal).
Servings: 5
Preparation duration: 25 minutes
Cooking duration: 95 minutes
Ingredients:
280g basmati rice
700ml chicken stock
½ tsp hot chilli powder
1 cinnamon stick, broken in half
1 tsp cumin seed
handful chopped coriander leaves
1 tsp garam masala
3 garlic cloves, finely grated
5 green cardamom pods, lightly bashed to split
¼ tsp ground cinnamon
5 tbsp natural yogurt
4 medium onions
4 tbsp rapeseed oil
good pinch saffron
2 tbsp semi-skimmed milk
600g boneless, skinless chicken breasts, cut into 4-5cm pieces
1 tsp turmeric
Equipment:
mixing bowl
oven
baking pan
frying pan
aluminum foil
Cooking instruction summary:
In a mixing bowl, stir together the garlic,ginger, cinnamon, turmeric and yogurt withsome pepper and ¼ tsp salt. Tip in thechicken pieces and stir to coat (see step 1, above). Coverand marinate in the fridge for about 1 hror longer if you have time. Warm the milkto tepid, stir in the saffron and set aside.Heat oven to 200C/180C fan/gas 6. Sliceeach onion in half lengthways, reserve halfand cut the other half into thin slices. Pour1½ tbsp of the oil onto a baking tray, scatterover the sliced onion, toss to coat, thenspread out in a thin, even layer (step 2). Roastfor 40-45 mins, stirring halfway, until golden.When the chicken has marinated, thinlyslice the reserved onion. Heat 1 tbspoil in a large sauté or frying pan. Fry theonion for 4-5 mins until golden. Stir in thechicken, a spoonful at a time, frying untilit is no longer opaque, before adding thenext spoonful (this helps to prevent theyogurt from curdling). Once the last ofthe chicken has been added, stir-fry for afurther 5 mins until everything looks juicy.Scrape any sticky bits off the bottom of thepan, stir in the chilli powder, then pour in100ml water, cover and simmer on a lowheat for 15 mins. Remove and set aside.Cook the rice while the chickensimmers. Heat another 1 tbsp oil in a largesauté pan, then drop in the cinnamonstick, cardamom, cloves and cumin seeds.Fry briefly until their aroma is released.Tip in the rice (step 3) and fry for 1 min, stirringconstantly. Stir in the stock and bring to theboil. Lower the heat and simmer, covered,for about 8 mins or until all the stock hasbeen absorbed. Remove from the heatand leave with the lid on for a few mins, sothe rice can fluff up. Stir the garam masalainto the remaining 1½ tsp oil and set aside.When the onions are roasted, remove andreduce oven to 180C/160C fan/gas 4.Spoon half the chicken and its juices intoan ovenproof dish, about 25 x 18 x 6cm,then scatter over a third of the roastedonions. Remove the whole spices fromthe rice, then layer half of the rice over thechicken and onions. Drizzle over the spicedoil. Spoon over the rest of the chicken anda third more onions. Top with the remainingrice (step 4) and drizzle over the saffron-infusedmilk. Scatter over the rest of the onions,cover tightly with foil and heat throughin the oven for about 25 mins. Servescattered with the mint and coriander.
Step by step:
1. In a mixing bowl, stir together the garlic,ginger, cinnamon, turmeric and yogurt withsome pepper and ¼ tsp salt. Tip in thechicken pieces and stir to coat (see step 1, above). Coverand marinate in the fridge for about 1 hror longer if you have time. Warm the milkto tepid, stir in the saffron and set aside.
2. Heat oven to 200C/180C fan/gas
3. Sliceeach onion in half lengthways, reserve halfand cut the other half into thin slices.
4. Pour1½ tbsp of the oil onto a baking tray, scatterover the sliced onion, toss to coat, thenspread out in a thin, even layer (step 2). Roastfor 40-45 mins, stirring halfway, until golden.When the chicken has marinated, thinlyslice the reserved onion.
5. Heat 1 tbspoil in a large sauté or frying pan. Fry theonion for 4-5 mins until golden. Stir in thechicken, a spoonful at a time, frying untilit is no longer opaque, before adding thenext spoonful (this helps to prevent theyogurt from curdling). Once the last ofthe chicken has been added, stir-fry for afurther 5 mins until everything looks juicy.Scrape any sticky bits off the bottom of thepan, stir in the chilli powder, then pour in100ml water, cover and simmer on a lowheat for 15 mins.
6. Remove and set aside.Cook the rice while the chickensimmers.
7. Heat another 1 tbsp oil in a largesauté pan, then drop in the cinnamonstick, cardamom, cloves and cumin seeds.Fry briefly until their aroma is released.Tip in the rice (step
8. and fry for 1 min, stirringconstantly. Stir in the stock and bring to theboil. Lower the heat and simmer, covered,for about 8 mins or until all the stock hasbeen absorbed.
9. Remove from the heatand leave with the lid on for a few mins, sothe rice can fluff up. Stir the garam masalainto the remaining 1½ tsp oil and set aside.When the onions are roasted, remove andreduce oven to 180C/160C fan/gas 4.Spoon half the chicken and its juices intoan ovenproof dish, about 25 x 18 x 6cm,then scatter over a third of the roastedonions.
10. Remove the whole spices fromthe rice, then layer half of the rice over thechicken and onions.
11. Drizzle over the spicedoil. Spoon over the rest of the chicken anda third more onions. Top with the remainingrice (step
12. and drizzle over the saffron-infusedmilk. Scatter over the rest of the onions,cover tightly with foil and heat throughin the oven for about 25 mins.
13. Servescattered with the mint and coriander.
Nutrition Information:
covered percent of daily need
