FLAVOURS OF THE WORLD
Chicken biryani
This is a quick, easy and healthy version of the traditional East Indian dish!
Calorie Smart
Developed by CanolaInfo.org
8 servings
35 minutes (prep: 10 mins / cook: 35 minutes)
Time required
35 minutes
Carbohydrates
31 g/serving
Ingredients
- 2 tbsp (30 mL) canola oil
- 1 cup (250 mL) finely chopped onion
- 2 cloves garlic, minced
- 2 tbsp (30 mL) finely grated fresh ginger
- ½ tbsp (7 mL) ground cumin
- ½ tbsp (7 mL) ground coriander
- ¾ tsp (4 mL) ground turmeric
- ½ tsp (2 mL) ground cardamom
- 3 cloves
- 1 cinnamon stick
- 12/3 cup (400 mL) basmati rice
- 1 lb (500 g) chicken breast, cut into strips
- 1/3 cup (75 mL) plain, non-fat Greek yogurt
- 2 fresh tomatoes, diced
- 3 cups (750 mL) low-sodium chicken broth
- Fresh cilantro for garnish
- Calories 280
- Carbs 31 g
- Sugar 3 g
- Fibre 3 g
Directions
- In a saucepan, heat canola oil over medium-high heat and sauté onion, garlic, ginger, cumin, coriander, turmeric, cardamom, cloves and cinnamon for 2 minutes to bring out flavours.
- Stirring constantly, add rice, chicken, yogurt, tomato and broth; cover and simmer over medium heat for 15 minutes or until rice is tender, chicken is cooked through, and liquid is absorbed. Remove from stove and let stand for 5 minutes.
- Garnish with cilantro and serve.
Per serving (3/4 cup/175 mL)
- Calories 280
- Protein 22 g
- Total fat 8 g
- Saturated fat 1.5 g
- Cholesterol 50 mg
- Carbohydrates 31 g
- Fibre 3 g
- Sugars 3 g
- Added sugars 0 g
- Sodium 75 mg
- Potassium 56 mg
© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.
