Healthy Chicken Biryani

Making a healthier version of Chicken Biryani involves a few tweaks to reduce calories and increase nutritional value. Here’s a basic recipe:

Ingredients:

• 2 cups basmati rice, soaked for 30 minutes and drained
• 500g chicken, cut into pieces
• 1 large onion, thinly sliced
• 2 tomatoes, chopped
• 1/2 cup plain yogurt
• 2 tablespoons oil or ghee
• 1 teaspoon cumin seeds
• 2-3 green cardamom pods
• 2-3 cloves
• 1-inch cinnamon stick
• 1 bay leaf
• 1 teaspoon ginger-garlic paste
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder (adjust to taste)
• 1 teaspoon garam masala
• Salt to taste
• Fresh coriander leaves, chopped for garnish
• Lemon wedges, for serving

Instructions:

1. Marinate the Chicken: In a bowl, mix the yogurt with ginger-garlic paste, turmeric powder, red chili powder, and salt. Add the chicken pieces and marinate for at least 30 minutes (or longer for more flavor).

2. Cook the Rice: Boil the soaked rice until it’s 70-80% cooked. Drain and set aside.

3. Prepare the Biryani: In a large pot or deep pan, heat oil or ghee. Add cumin seeds, cardamom pods, cloves, cinnamon stick, and bay leaf. Sauté until fragrant.

4. Add sliced onions and cook until golden brown.

5. Add chopped tomatoes and cook until they turn mushy.

6. Add the marinated chicken along with the marinade. Cook until the chicken is almost done.

7. Layering: In the same pot, spread half of the partially cooked rice evenly over the chicken. Sprinkle half of the garam masala on top. Repeat with the remaining rice and garam masala.

8. Cooking the Biryani: Cover the pot with a tight-fitting lid. Cook on low heat for about 15-20 minutes, or until the rice and chicken are fully cooked and tender.

9. Serve: Garnish with fresh coriander leaves and serve hot with lemon wedges.

Tips for Healthier Biryani:

• Use less oil or opt for healthier oils like olive oil.
• Use lean chicken breast or remove excess fat from chicken pieces.
• Increase vegetable content by adding peas, carrots, or bell peppers.
• Use low-fat yogurt or Greek yogurt instead of full-fat yogurt.

Enjoy your healthier Chicken Biryani!