Low Fat Biryani


Low Fat Biryani
Low Fat Biryani

Recipe Info:

Don't stop yourself from having Chicken Biryani. This delicious and mouth watering low fat Chicken Biryani has half the fats as compared to regular one.

 

Ingredients:


  • 3 finely grated Garlic Clove;

  • 2 tsp. finely grated Ginger;

  • 1/4 Ground Cinnamon;

  • 1 tsp. Turmeric;

  • 5 tbsp. Natural Yogurt;

  • 600 gms. boneless, skinless chicken breast cut into pieces;

  • 2 tbsp. Semi-Skimmed Milk;

  • Pinch of Saffron;

  • 4 medium onions

  • 4 tbsp. Canola Oil (Sarso);

  • 1/2 tsp. Kashmiri Red Chilli powder;

  • 1 Cainnamon Stick;

  • 5 pods of Green Cardamom;

  • 3 Cloves;

  • 1 tsp. Cumin seed;

  • 280gms Basmati Rice;

  • 1 tsp. Garam Masala;

  • Handful chopped Coriander Leaves.


 

How to cook?


  1. In a mixture bowl, add garlic cloves, ginger, cinnamon, turmeric and yogurt with some pepper and 1/4 tsp. of salt.

  2. Add Chicken pieces and stir well. Cover the marination for about 1 hour or longer.

  3. Warm the milk, add saffron, stir it and keep aside.

  4. Heat oven to 200c/180c fan/gas. Slice each onion in half length ways, reverse half and cut the other half in thin slices.

  5. Pour 11/2 tbsp of oil onto the baking tray, spread over then sliced onion, toss to coat and then spread out in a thin layer. Roast for about 40-45 mins until golden brown.

  6. When chicken is marinated, thinly slice the reserved onion.

  7. Heat 1 tbsp. oil in a large pan. Fry the onions for 4-5 mins until golden.

  8. Keep frying the chicken until it is no longer opaque. This will help prevent yogurt from curdling. Once the last chicken is added, stir fry for 5 minutes till it gives the juicy look.

  9. Scrap the sticky bits from the bottom of the pan. Then add chilli powder and pour 100ml of water.

  10. Cover and let it simmer on a low heat for about 15 minutes. Remove and set it aside.

  11. Cook the rice while chicken is simmering. Tip the rice in boiling water. Drop cinnamon stick, cardamom, cloves and cumin seeds and stir it constantly. Lower the heat and cover it. Let it cook for about 8-10 mins. Remove from heat and leave it with lid for few minutes for rice to get fluffy.

  12. Add garam masala into the remaining 11/2 tsp of oil and set aside.

  13. When onions are roasted, remove and reduce the oven to 180c/160c fan/gas.

  14. Now, spoon half the chicken and its juices in ovenproof dish. Later scatter over a third of the roasted onions.

  15. Remove whole spices from the rice (you can add it with spices as well) and then layer half of the rice over chicken and onions.

  16. Drizle the spiced oil over it and add the remaining chicken and onions.

  17. Top with remaining rice and add saffron infused milk.

  18. Scatter rest of the onions and cover it tightly with foil.

  19. Let it heat in oven for about 30-35 mins.

  20. Serve hot with salad and papad.

 

How did we reduced the fat?


  • By using Canola Oil instead of butter or ghee which reduced the saturated fat.

  • Skinless chicken breast reduces the fast.

  • A perfect blend of spices to finish so that need for salt is reduced to some extent.

  • By roasting onions instead of frying it, reduced the use of excess oil.

 

kcal: 485

Fat: 11.7g

Saturates: 1.5g

Carbs: 1.5g

Sugar: 7.1g

Fibre: 2.7g

Protein: 40.1g

Salt: 0.6g

 

Tried this recipe?

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