Chicken Biryani

Photo: Randy Mayor; Styling: Cindy Barr
A biryani is a rice dish that's popular in India and Pakistan and usually features a mix of rice, herbs, and spices as well as some type of vegetables or meat. Serve with a salad of thinly sliced cucumber and plum tomato wedges topped with a yogurt dressing. Combine 1/3 cup plain low-fat yogurt, 1 tablespoon chopped green onions, 1 teaspoon fresh lemon juice, 1/4 teaspoon ground cumin, 1/8 teaspoon salt, and a dash of ground red pepper.

Yield:

4 servings (serving size: 1 1/2 cups rice mixture, 1 tablespoon almonds, and 1 lime wedge)

Recipe from

Nutritional Information

Calories 437
Caloriesfromfat 0.0 %
Fat 9.1 g
Satfat 1.4 g
Monofat 4.6 g
Polyfat 2.3 g
Protein 29.8 g
Carbohydrate 63.2 g
Fiber 4.5 g
Cholesterol 66 mg
Iron 3.4 mg
Sodium 555 mg
Calcium 58 mg

Ingredients

2 teaspoons canola oil
1 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 cup chopped onion (about 1 medium onion)
1 jalapeño pepper, seeded and minced
1 teaspoon minced fresh ginger
1 1/2 teaspoons garam masala
3/4 teaspoon ground cumin
1/2 teaspoon salt
2 garlic cloves, minced
2 cups chopped plum tomato (about 2 tomatoes)
1 cup uncooked basmati rice
1/3 cup golden raisins
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 cup chopped fresh cilantro
1/4 cup sliced almonds
4 lime wedges

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger, garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice, raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro. Sprinkle with almonds; serve with lime wedges.

Note:

Jackie Mills, MS, RD,

January 2009