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:

Quickview
558k Calories
35g Protein
17g Total Fat
62g Carbs
28% Health Score
Limit These
Calories
558k
28%

Fat
17g
27%

  Saturated Fat
2g
17%

Carbohydrates
62g
21%

  Sugar
7g
8%

Cholesterol
84mg
28%

Sodium
364mg
16%

Get Enough Of These
Protein
35g
71%

Manganese
1mg
81%

Vitamin B3
15mg
79%

Selenium
51µg
73%

Vitamin B6
1mg
62%

Phosphorus
415mg
42%

Potassium
889mg
25%

Vitamin B5
2mg
25%

Vitamin B2
0.34mg
20%

Magnesium
71mg
18%

Vitamin E
2mg
17%

Fiber
3g
15%

Vitamin B1
0.23mg
15%

Copper
0.3mg
15%

Zinc
2mg
14%

Iron
2mg
13%

Vitamin C
9mg
12%

Vitamin K
12µg
12%

Calcium
103mg
10%

Folate
35µg
9%

Vitamin B12
0.35µg
6%

Vitamin A
210IU
4%

covered percent of daily need
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