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Photo: Randy Mayor; Styling: Cindy Barr Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Chicken Biryani

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.

Cooking Light JANUARY 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 437
  • Calories from fat: 0.0%
  • Fat: 9.1g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 2.3g
  • Protein: 29.8g
  • Carbohydrate: 63.2g
  • Fiber: 4.5g
  • Cholesterol: 66mg
  • Iron: 3.4mg
  • Sodium: 555mg
  • Calcium: 58mg
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Chicken Biryani recipe

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