For The Whole Family

Smarter Indian Biryani Chicken

5
Average: 5 (5 votes)
(5 votes)
Smarter Indian Biryani Chicken

Smarter Indian Biryani chicken - tender chicken with spicy rice. Photo: Iris Lange-Fricke

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Health Score:
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 4 h. 10 min.
Ready in
Calories:
569
calories
Calories

Healthy, because

Even smarter

Nutritional values

Onions and garlic contain sulphides, types of secondary plant compounds which effectively combat pathogens. 

Biryani is a rice dish from the Indian kitchen. The special feature is that the rice is fried in ghee before cooking, then layered with marinated meat in a casserole dish and cooked. 

1 serving contains
(Percentage of daily recommendation)
Calorie569 kcal(27 %)
Protein45 g(46 %)
Fat21 g(18 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.5 μg(3 %)
Vitamin E1.3 mg(11 %)
Vitamin K4.5 μg(8 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin27.3 mg(228 %)
Vitamin B₆1 mg(71 %)
Folate63 μg(21 %)
Pantothenic acid3.3 mg(55 %)
Biotin15.6 μg(35 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C10 mg(11 %)
Potassium919 mg(23 %)
Calcium111 mg(11 %)
Magnesium124 mg(41 %)
Iron3.7 mg(25 %)
Iodine6.8 μg(3 %)
Zinc3.4 mg(43 %)
Saturated fatty acids9.4 g
Uric acid313 mg
Cholesterol156 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
8
Ingredients:
1 inch ginger
2 garlic
1 tablespoon Garam Masala
1 teaspoon Chili powder
1 teaspoon Turmeric
2 teaspoons salt
5 white or green Cardamom
10 ounces reduced fat Yogurt (low-fat)
3 ½ pounds Roasted Chicken (skinless,cut into 8 pieces)
5 ounces
3 pieces Saffron
16 ounces
1 teaspoon black caraway
2 sticks cinnamon
4 black peppercorns
4 tablespoons Ghee (or butter)
4 fresh green chile peppers
2 stalks cilantro
2 onions
2 carrots
4 tablespoons lemon juice
How healthy are the main ingredients?
gingergarlicTurmericsaltcinnamonGhee
Preparation

Kitchen utensils

1 Knife, 1 Bowl, 3 Pots, 1 Casserole dish

Preparation steps

1.

Peel and chop the ginger and garlic, then mix together with garam masala, chili powder, turmeric, 1 teaspoon salt, cardamom, and yogurt. Wash the chicken, dab dry and mix with the yogurt, marinate for at least 3 hours, preferably overnight.

2.

Boil milk with saffron, then put aside.

3.

Brown the rice with black cumin, cinnamon and pepper in 2 tablespoons of ghee, then add plenty of water and cook halfway through the cooking process for about 15 minutes. Drain, remove the cinnamon stick and mix in a bowl with 1 tsp salt.

4.

Clean, wash and halve the chilli, remove the seeds and cut into rings. Wash coriander and shake dry. Peel onions and cut into rings, peel carrots and cut into slices, then fry them together with onions in 2 tbsp. heated ghee in a large pan until golden brown.

5.

Add the chicken and spice mixture to the onions and fry for 5-8 minutes. Add half of the saffron milk, chiles, coriander leaves, and lemon juice. Put the rice into a casserole dish, pour the rest of the milk on and spread the chicken on top. Cover and cook in a preheated oven at 300°F for about 50 minutes. Then remove foil and let Biryani brown for 10 minutes on the low broil setting. Mix everything well and serve immediately.