Low-fat chicken biryani

Name: Low-fat chicken biryani
Prep time: 2 h
Cook time: 2 h
Total time: 2 h
Yield: 5
Cuisine: Indian, Asian
Ingredients: 3 garlic cloves, finely grated; 2 teaspoons finely grated ginger; 0 teaspoons ground cinnamon; 1 teaspoon turmeric; 5 Tbsps natural yogurt; 600 grams boneless, skinless chicken breast, cut into 4-5cm pieces; 2 Tbsps semi-skimmed milk; 1 pinch good saffron; 4 mediums onions; 4 Tbsps rapeseed oil; 1 teaspoons hot chilli powder; 1 cinnamon stick, broken in half; 5 green cardamom pods, lightly bashed to split; 3; 1 teaspoon cumin seed; 280 grams basmati rice; 700 milliliters chicken stock; 1 teaspoon garam masala; 1 handful chopped coriander leaves

Low-fat chicken biryani

Low-fat chicken biryani might be a good recipe to expand your main course collection. This recipe serves 5. One serving contains 559 calories, 35g of protein, and 18g of fat. This recipe covers 26% of your daily requirements of vitamins and minerals. This recipe from BBC Good Food requires cardamom pods, rapeseed oil, saffron, and garam masala. It is a good option if you're following a gluten free diet. From preparation to the plate, this recipe takes about 2 hours. Several people really liked this Indian dish.

Instructions

In a mixing bowl, stir together the garlic, ginger, cinnamon, turmeric and yogurt with some pepper and tsp salt. Tip in the chicken pieces and stir to coat (see step 1, above). Cover and marinate in the fridge for about 1 hr or longer if you have time. Warm the milk to tepid, stir in the saffron and set aside.

Ingredients you will need

Chicken Pieces

Cinnamon

Turmeric

Saffron

Garlic

Ginger

Pepper

Yogurt

Milk

Salt

Equipment you will use

Mixing Bowl

Heat oven to 200C/180C fan/gas

Equipment you will use

Oven

Slice each onion in half lengthways, reserve half and cut the other half into thin slices.

Ingredients you will need

Onion

Pour 1 tbsp of the oil onto a baking tray, scatter over the sliced onion, toss to coat, then spread out in a thin, even layer (step 2). Roast for 40-45 mins, stirring halfway, until golden.

Ingredients you will need

Spread

Onion

Cooking Oil

Equipment you will use

Baking Pan

When the chicken has marinated, thinly slice the reserved onion.

Ingredients you will need

Whole Chicken

Onion

Heat 1 tbsp oil in a large saut or frying pan. Fry the onion for 4-5 mins until golden. Stir in the chicken, a spoonful at a time, frying until it is no longer opaque, before adding the next spoonful (this helps to prevent the yogurt from curdling). Once the last of the chicken has been added, stir-fry for a further 5 mins until everything looks juicy. Scrape any sticky bits off the bottom of the pan, stir in the chilli powder, then pour in 100ml water, cover and simmer on a low heat for 15 mins.

Ingredients you will need

Chili Powder

Whole Chicken

Yogurt

Onion

Water

Cooking Oil

Equipment you will use

Frying Pan

Remove and set aside.

Cook the rice while the chicken simmers.

Ingredients you will need

Whole Chicken

Rice

Heat another 1 tbsp oil in a large saut pan, then drop in the cinnamon stick, cardamom, cloves and cumin seeds. Fry briefly until their aroma is released. Tip in the rice (step

Ingredients you will need

Cinnamon Stick

Cumin Seeds

Cardamom

Clove

Rice

Cooking Oil

Equipment you will use

Frying Pan

and fry for 1 min, stirring constantly. Stir in the stock and bring to the boil. Lower the heat and simmer, covered, for about 8 mins or until all the stock has been absorbed.

Ingredients you will need

Stock

Remove from the heat and leave with the lid on for a few mins, so the rice can fluff up. Stir the garam masala into the remaining 1 tsp oil and set aside. When the onions are roasted, remove and reduce oven to 180C/160C fan/gas

Ingredients you will need

Garam Masala

Onion

Rice

Cooking Oil

Equipment you will use

Oven

Spoon half the chicken and its juices into an ovenproof dish, about 25 x 18 x 6cm, then scatter over a third of the roasted onions.

Ingredients you will need

Whole Chicken

Onion

Remove the whole spices from the rice, then layer half of the rice over the chicken and onions.

Ingredients you will need

Whole Chicken

Onion

Spices

Rice

Drizzle over the spiced oil. Spoon over the rest of the chicken and a third more onions. Top with the remaining rice (step

Ingredients you will need

Whole Chicken

Onion

Rice

Cooking Oil

and drizzle over the saffron-infused milk. Scatter over the rest of the onions, cover tightly with foil and heat through in the oven for about 25 mins.

Ingredients you will need

Saffron

Onion

Milk

Equipment you will use

Aluminum Foil

Oven

Serve scattered with the mint and coriander.

Ingredients you will need

Coriander

Mint

Equipment

Ingredients

Servings:

garlic cloves, finely grated 2teaspoons

finely grated ginger 0teaspoons

ground cinnamon 1teaspoon

turmeric 5Tbsps

natural yogurt 600grams

boneless, skinless chicken breast, cut into 4-5cm pieces 2Tbsps

semi-skimmed milk 1pinch

good saffron 4mediums

onions 4Tbsps

rapeseed oil 1teaspoons

hot chilli powder 1

cinnamon stick, broken in half 5

green cardamom pods, lightly bashed to split 3

1teaspoon

cumin seed 280grams

basmati rice 700milliliters

chicken stock 1teaspoon

garam masala 1handful

chopped coriander leaves

Recommended wine: Gruener Veltliner, Riesling, Sparkling Rose

Biryani can be paired with Gruener Veltliner, Riesling, and Sparkling rosé. The best wine for Indian food will depending on the dish, of course, but these picks can be served chilled and have some sweetness to complement the spiciness and complex flavors of a wide variety of traditional dishes. The Nikolaihof Hefeabzug Gruner Veltliner with a 4.3 out of 5 star rating seems like a good match. It costs about 32 dollars per bottle.