Chicken Biryani Recipe: Based on NeemTime research
Ingredients for Chicken Biryani (For 4 servings):
For the Chicken Marinade:
500g chicken (cut into pieces) – 1100 calories
1/2 cup plain yogurt – 75 calories
1 tablespoon ginger-garlic paste – 15 calories
1 teaspoon turmeric powder – 8 calories
1 teaspoon red chili powder – 6 calories
1/2 teaspoon garam masala – 3 calories
1 teaspoon ground coriander – 6 calories
1 tablespoon lemon juice – 4 calories
Salt to taste – negligible calories
For the Rice:
1 1/2 cups basmati rice – 300 calories
3 cups water – negligible calories
1 bay leaf – negligible calories
2-3 cloves – negligible calories
2-3 green cardamom pods – negligible calories
1-inch cinnamon stick – negligible calories
1 tablespoon ghee (clarified butter) – 120 calories
For the Chicken Biryani Base:
2 tablespoons ghee (clarified butter) – 240 calories
1 large onion (thinly sliced) – 45 calories
2 tomatoes (chopped) – 44 calories
1 green chili (sliced) – negligible calories
1/4 cup fresh coriander leaves (chopped) – 1 calorie
1/4 cup mint leaves (chopped) – 1 calorie
1 teaspoon garam masala – 3 calories
1 teaspoon cumin powder – 6 calories
1/4 cup fried onions (optional, for garnish) – 40 calories
For Layering and Cooking:
1/4 cup milk – 38 calories
1/4 teaspoon saffron strands (soaked in milk) – negligible calories
2 tablespoons ghee (clarified butter) – 240 calories
Total Calories for the Entire Recipe (With Rice, Chicken, and Garnish):
Total Calories for 4 servings = 2,977 calories
Calories per serving (1/4 of the total) = 744 calories
Instructions:
1. Marinate the Chicken
Prepare the Marinade: In a large bowl, combine 500g chicken pieces with 1/2 cup plain yogurt, 1 tablespoon ginger-garlic paste, 1 teaspoon turmeric powder, 1 teaspoon red chili powder, 1/2 teaspoon garam masala, 1 teaspoon ground coriander, 1 tablespoon lemon juice, and salt to taste.
(1100 calories from chicken, 75 calories from yogurt, 15 calories from ginger-garlic paste, 8 calories from turmeric, 6 calories from chili powder, 3 calories from garam masala, 6 calories from ground coriander, 4 calories from lemon juice, negligible calories from salt)
Marinate the Chicken: Mix everything well and marinate the chicken for at least 30 minutes (or overnight for better flavor).
(No calories added here.)
2. Prepare the Rice
Rinse the Rice: Wash 1 1/2 cups basmati rice thoroughly in cold water until the water runs clear. Drain the rice and set aside.
(300 calories from rice)
Cook the Rice: In a large pot, bring 3 cups water to a boil. Add 1 bay leaf, 2-3 cloves, 2-3 cardamom pods, and 1-inch cinnamon stick. Add the drained rice to the boiling water and cook until the rice is 70-80% done (about 7-8 minutes).
(Negligible calories from spices, no calories added from water)
Drain the Rice: Drain the partially cooked rice and set it aside.
(No calories added here.)
3. Prepare the Chicken Biryani Base
Heat Ghee: In a large pan, heat 2 tablespoons ghee over medium heat. Add the thinly sliced onion and sauté until golden brown.
(240 calories from ghee, 45 calories from onions)
Add Tomatoes and Spices: Add 2 chopped tomatoes, 1 sliced green chili, 1 teaspoon garam masala, and 1 teaspoon cumin powder. Stir and cook until the tomatoes soften.
(44 calories from tomatoes, 3 calories from garam masala, 6 calories from cumin powder)
Add the Marinated Chicken: Add the marinated chicken into the pan with the cooked tomatoes and onions. Cook for about 10-12 minutes, until the chicken is cooked through. Stir occasionally.
(No calories added here.)
Add Fresh Herbs: Add 1/4 cup chopped coriander leaves and 1/4 cup chopped mint leaves. Mix well.
(1 calorie from coriander, 1 calorie from mint)
4. Layer the Biryani
Layer the Rice and Chicken: In a large pot, spread half of the cooked chicken mixture at the bottom. Then, layer half of the partially cooked rice over the chicken. Drizzle with 1/4 cup milk (mixed with 1/4 teaspoon saffron strands, if using).
(38 calories from milk)
Repeat the Layering: Repeat the layers by adding the remaining chicken mixture and then the rice. Drizzle the remaining 2 tablespoons ghee over the top.
(240 calories from ghee)
5. Cook the Biryani
Cook the Biryani: Cover the pot tightly with a lid. Cook the biryani over very low heat for about 20-25 minutes, allowing the flavors to meld and the rice to fully cook. You can also use a heavy pan to cover the pot or seal the edges with dough to trap the steam.
(No calories added here.)
6. Garnish and Serve
Optional Garnish: If you like, garnish the biryani with fried onions (optional) for added flavor and texture.
(40 calories from fried onions)
Serve: Once the biryani is done, gently fluff the rice with a fork and serve hot with raita or salad.
(No calories added here.)
Total Calories Per Serving:
Total Calories for 4 servings = 2,977 calories
Calories per serving (1/4 of the total) = 744 calories