Biryani

Calories: 390 (C), 350 (S), 320 (V)

For Marinade:

500g chicken breast, shrimps, or mixed vegetables (broccoli, carrots, peas, corn, green beans, cauliflower)

3 tablespoons plain, low-fat yogurt

1 ¼ tablespoons ginger garlic paste

Pinch of salt

¼ teaspoon turmeric

½ teaspoon chili powder

½ teaspoon garam masala

1 tablespoon lemon juice

Whole Spices for Cooking:

1 bay leaf

4 green cardamoms

6 cloves

2 cm piece cinnamon

1 star anise

¾ teaspoon caraway seeds

Other Ingredients:
210g basmati rice

2 teaspoons olive oil

1 large onion, thinly sliced

15 mint leaves, finely chopped

1 green chili, slit or chopped (remove seeds for less spice)

4 tablespoons plain, low-fat yogurt

¼ teaspoon chili powder

1 teaspoon garam masala

400-425ml water

¼ tsp salt, stirred into the water

To marinate chicken, shrimp, or vegetables:

• Add 3 tablespoons yogurt, ginger garlic paste, pinch of salt, garam masala, turmeric, lemon juice and chili powder to a large bowl. Mix together well.
• Make slits on the chicken or shrimps and add to the mixture. Stirring to coat. If using vegetables, just add them to the mixture and coat well. Cover bowl and set aside in the refrigerator for at least 1 hour.
• Rinse the rice and soak for 30 minutes

To Cook:

• Heat olive oil in large pot or pressure cooker on medium heat.
• Add all whole spices and cook until they begin to sizzle. Add onions and cook until light brown.
• Add chicken, shrimps, or vegetables and cook just until partially done. Cover and reduce heat, cooking until done.
• Add yogurt, mint leaves, green chili, chili powder and garam masala. Mix well.
• Drain rice and spread evenly over the chicken, shrimp or vegetables.
• Mix water and salt in a separate bowl.
• Pour water down the sides of the pot/cooker, being careful not to mix the rice and chicken/shrimp/vegetables
• If using a pot, cover and cook on low heat until the rice is done. If more water is needed, add ~100ml of boiling water and cook longer.
• If using a cooker, cover and cook on medium heat for 1 whistle
• Remove from heat and fluff rice with fork
• Serve from both layers.

Nutritionist Comment: Even if you are cooking this dish with chicken or shrimp, why not throw in some vegetables to make it healthier and more filling?

Calories: 390 (C), 350 (S), 320 (V)

Carbohydrates: 56g(C), 56g (S), 67g (V)

Sugar: 3g (C), 3g (S), 7g (V)

Fiber: 4g (C), 4g (S), 9g (V)

Total Fat: 6g (C), 3.5 (S), 3g (V)

Saturated Fat: 1.5g (C), 0.5g (S), 0.5g (V)

Protein: 35g (C), 32g (S), 10g (V)

Sodium: 320mg (C), 410mg (S), 310mg (V)