Low Fat Chicken Biryani

This fragrant Indian Chicken Biryani is a healthier alternative to traditional takeaway food. Made with tender chicken and a flavorful blend of aromatic spices, it satisfies your cravings without compromising your health goals. Due to its low fat content, it is perfect for anyone looking to reduce their calorie intake. Enjoy the delicious combination of juicy chicken and fluffy rice, all seasoned to perfection. This low-calorie chicken biryani offers guilt-free indulgence, allowing you to enjoy the exotic flavors of India without worrying about your waistline.

Ingredients

3 cloves of garlic, finely grated
2 tsp finely grated ginger
¼ tsp ground cinnamon
1 tsp turmeric
5 tbsp natural yogurt
600g boneless, skinless chicken breast, cut into 4-5cm pieces
2 tbsp partially skimmed milk
good pinch of saffron
4 medium sized onions
4 tbsp rapeseed oil
½ tsp hot chili powder
1 cinnamon stick, halved
5 green cardamom pods, lightly crushed until they split
3 cloves
1 tsp cumin seeds
280g basmati rice
700 ml chicken stock
1 teaspoon garam masala
a handful of chopped coriander leaves

Tip

How we made it healthier
• By using rapeseed oil instead
Butter or ghee to reduce saturated fat.
• Skinless chicken breast reduces fat content.
• A good balance of spices
and herbs to finish, so the need for
Salt has been greatly reduced.
• By roasting the onions instead
They needed less oil when frying.

Preparation steps

In a mixing bowl, mix the garlic, ginger, cinnamon, turmeric and yogurt with a little pepper and ¼ teaspoon salt. Add the chicken pieces and stir everything together. Cover and marinate in the refrigerator for about 1 hour, or longer if you have time. Heat the milk to lukewarm, stir in the saffron and set aside.
Preheat the oven to 200°C/180°C fan/gas. 6. Halve each onion lengthwise, set half aside and thinly slice the other half. Pour 1½ tablespoons oil onto a baking sheet, sprinkle over the sliced onions, toss until coated, then spread in a thin, even layer. Roast for 40-45 minutes, stirring halfway, until golden brown.
When the chicken is marinated, thinly slice the reserved onion. Heat 1 tablespoon oil in a large skillet or frying pan. Fry the onion until golden brown, 4-5 minutes. Stir in the chicken, spoonful at a time, and cook until no longer opaque before adding the next spoonful. Once the last of the chicken has been added, stir-fry for another 5 minutes until everything looks juicy. Scrape any sticky bits from the bottom of the pan, stir in the chilli powder, then pour in 100ml water, cover and simmer over low heat for 15 minutes. Remove and set aside.
Cook the rice while the chicken simmers. Heat another tablespoon of oil in a large frying pan and then add cinnamon stick, cardamom, cloves and cumin. Fry briefly until their aroma develops. Add the rice and fry for 1 minute, stirring constantly. Stir in broth and bring to a boil. Reduce heat and simmer, covered, for about 8 minutes or until all of the broth is absorbed. Remove from the heat and leave to rest for a few minutes with the lid closed so that the rice fluffs up. Stir the garam masala into the remaining 1½ teaspoons oil and set aside. When the onions are roasted, remove them and reduce the oven to 180°C/160°C fan/gas 4.
Place half of the chicken and its juices in an ovenproof dish (approx. 25 x 18 x 6 cm) and then sprinkle a third of the fried onions over it. Remove any seasoning from the rice and then layer half of the rice over the chicken and onions. Drizzle the spiced oil over it. Add the rest of the chicken and a third more onions on top. Top with the remaining rice and drizzle with the saffron-infused milk. Scatter the rest of the onions on top, cover tightly with foil, and heat in the oven for about 25 minutes. Serve sprinkled with mint and coriander.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
485	11.7g	1.5g	51.7g	7.1g	2.7g	40.1g	0.6g

Equipment and tools

Knife
grater
Bowl
measuring spoon
spoon or whisk
Medium sized pot
frying pan
baking pan
Oven
Food processor or blender (optional)

Allergen information

This low-fat chicken biryani recipe contains the following allergens:

Dairy products: natural yogurt, semi-skimmed milk

Please check the labels of the ingredients used to ensure they are appropriate for your dietary needs.

Storage and leftovers

Once cooked, leftover low-fat chicken biryani can be stored in an airtight container in the refrigerator for up to 3 days. Warm up thoroughly before consumption. It is not recommended to freeze this dish.

Health Benefits of Low Fat Chicken Biryani

Biryani is a popular and tasty rice dish loved by many. Traditionally, biryani is known for its rich and delicious taste, but it can also be made healthier without compromising on taste. This low-fat chicken biryani recipe is a great example of how you can enjoy this delicious dish while keeping your health in mind.

Reduced saturated fat

One of the key health benefits of this low-fat chicken biryani is the reduced saturated fat content. Instead of butter or ghee, the recipe uses rapeseed oil. Canola oil is a healthier alternative to saturated fats because it contains fewer saturated fats and more monounsaturated fats, which can help improve heart health. By using canola oil instead of butter or ghee, you can reduce the saturated fat content in the dish.

Lean protein

Another benefit of this recipe is the use of boneless, skinless chicken breasts. Chicken breast is a lean source of protein that is essential for building and repairing tissues, including muscles, skin and organs. They also contain less fat compared to other chicken cuts, making them a healthier choice. By using lean protein, this low-fat chicken biryani delivers a good dose of nutrients without adding excessive fat.

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Rich in antioxidants and spices

This low-fat chicken biryani is packed with aromatic spices like ginger, cinnamon, turmeric and garam masala. Not only do these spices add depth and complexity to the dish, but they also provide a number of health benefits. For example, turmeric contains an active ingredient called curcumin, which has powerful antioxidant and anti-inflammatory properties. Ginger is also known for its anti-inflammatory effects, while cinnamon can help regulate blood sugar levels. By incorporating these spices, this biryani recipe combines taste with health benefits.

Lower sodium

The recipe also strives to reduce salt consumption by relying on a balanced mix of spices and herbs. By using different flavors such as garlic, ginger, cinnamon and cardamom, the need for salt is significantly reduced. High sodium intake has been linked to an increased risk of high blood pressure and heart disease, so reducing salt intake may benefit cardiovascular health.

Less oil

Finally, the recipe suggests roasting the onions instead of frying them, which reduces the amount of oil needed. This not only saves calories and fat, but also preserves the natural taste of the onion. Using less oil makes this low-fat chicken biryani a healthier option without sacrificing flavor.

To sum up, this low-fat chicken biryani recipe offers several health benefits. By replacing saturated fats with healthier alternatives, using lean protein, using antioxidant-rich spices, reducing sodium, and using less oil, this dish becomes a flavorful and nutritious choice for anyone who enjoys a healthier version of the traditional biryani want.