Get your nutrition game up and running to support your fitness journey!
Clean eating is one of the keys to the success when it comes to getting results and being able to work out more and heal faster.
If you consume good nutritional foods and see your body change for the better. So why not make every meal count towards a better and stronger you coming out of it?
Let’s try this healthy and delicious chicken biryani recipe.
Can Biryani be Healthy?
Yes, with a few adjustments, biryani can be made healthier. The fiber level of brown rice is higher than that of white rice, and the vitamins and minerals are increased when a variety of vegetables are added.
Saturated fat is decreased when lean proteins like chicken are chosen over rich meats. You can reduce your calorie intake by using low-fat yogurt and cooking with less oil. Ginger and turmeric are two examples of spices that enhance flavor and reduce inflammation.
With that, let’s dive into the recipe for creating a delicious and healthy chicken biryani.
Ingredients:
For Marinating the Chicken:
- 500 grams chicken
- 1/2 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
For the Rice:
- 1 cup brown basmati rice
- 2 cups water
- 1 cinnamon stick
- 2 green cardamom pods
- 4 whole cloves
- 1 bay leaf
- Salt to taste
For the Biryani:
- 2 tablespoons olive oil or ghee
- 1 large onion, thinly sliced
- 2 tomatoes, chopped
- 1/2 cup plain Greek yogurt
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon garam masala
- 1/2 cup chopped fresh mint leaves
- 6-8 green chillies
- Saffron strands soaked in warm milk (optional, for garnish)
Instructions:
Marinate the Chicken:
Greek yogurt, lemon juice, chopped garlic, grated ginger, ground turmeric, ground coriander, powdered cumin, red chili powder, and salt – combine all with the chicken pieces in a bowl.
To evenly coat the chicken, thoroughly mix. For a minimum of one hour, or better overnight, cover and marinate in the refrigerator.
Prepare the Rice:
Till the water runs clear, rinse the brown basmati rice under cold water. Bring two cups of water to a boil in a cooking pot.
Incorporate rice, bay leaf, cloves, cinnamon stick, green cardamom pods, and salt to taste. Cook the rice for 30 to 35 minutes, or until it’s fluffy and cooked. After finishing, strain the rice. Put it aside.
Cook the Chicken:
Heat ghee or olive oil in a big pot over medium heat. Add the sliced onions and cook for 8 to 10 minutes, or until golden brown. Cook the chopped tomatoes for approximately five minutes, or until they become tender.
Add the chicken that has been marinated. Simmer for 8 to 10 minutes, or until the gravy thickens and the chicken is thoroughly cooked.
Layer the Biryani:
Evenly distribute half of the cooked rice on top of the pot’s chicken mixture. Top with half of the chopped green chilies and mint leaves. Continue by layering the leftover rice, mint leaves, and green chilies.
To let the flavors melt together, simmer the pot on low heat for ten to fifteen minutes with a lid on.
Serve:
After it’s finished, take off the lid and use a fork to gently fluff the biryani. Pour some milk in saffron if desired. Serve with yogurt or raita and some fresh salad on the side.
All the classic flavors of chicken biryani are retaining in this healthier version, which also includes brown Basmati rice and Greek yogurt for extra nutrition. Savor this flavorful and appetizing dish as a whole supper!
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Nutritional Value
Brown Rice
Brown rice is a whole grain that contains fiber; one cup of brown rice contains about 3.5 grams which can assist with digestion and assist in making one feel full.
It is also a good source of magnesium, phosphorus, and B-complex vitamins that are necessary for energy production and to support bone structure. Plus, it has a comparatively low glycemic index than white rice which assists in controlling the amount of glucose in the blood.
Chicken
They became good sources of protein as chicken is a high protein-fat food that yields about 25 grams of protein per 100 grams, which is very helpful especially to the body muscles.
It also contains B vitamins, phosphorus, and selenium, all of which are beneficial in metabolism of energy and boosting up of immune system.
Greek Yogurt
The protein content in Greek yogurt is higher than regular yogurt with a total of about 10 grams per 100 grams, which is very vital in muscle development.
It also has calcium and probiotics for the body that help in the development of bones and a healthy digestive system. Plus, it contains vitamin B12 and riboflavin which is vital in the body energy production process.
You may also want to see our guides on how to start your fitness journey and quick warm up routine before workout.
We hope that this article helped you learn about healthy and delicious chicken biryani recipe. You can follow us on Facebook and Instagram for more helpful content.