Chicken Briyani Rice Recipe

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Chicken Briyani Rice Recipe

(Indian fluffy rice topped with meat recipe)

Ingredients:  Serves 4,  Oven: Preheated to 180C

6 oz (175 g) long-grain rice

5 cloves garlic, peeled, 3 of them crushed

1 cinnamon stick

1 bay leaf

1 small onion, peeled and chopped

1 tablespoon lemon juice

1 level tablespoon peeled and grated root ginger, or level teaspoon ground ginger

level teaspoon each ground cumin, coriander and turmeric

level teaspoon each ground cinnamon, cloves, cardamom and black pepper

8 oz (225 g) low-fat natural yoghurt

1 lb (450 g) skinned cooked chicken, cut into bite-sized pieces or cubes

2 oz (60 g) sultanas

2 oz (60 g) blanched almonds or cashew nuts, lightly toasted

 

Method:

Cook the rice in unsalted, simmering water with the whole garlic cloves, the cinnamon stick and the bay leaf for about 12 minutes, leaving the grains still slightly hard at the center.  Rinse with cold water, drain well and discard the garlic, cinnamon and bay leaf.  Meanwhile, blend the onion, lemon juice, ginger, cumin, coriander, turmeric, ground cinnamon, cloves, cardamom, pepper and crushed garlic into the yoghurt.  Use a food processor or beat with a wire whisk.  Put the chicken into a large bowl, pour on the yoghurt mixture and stir until all the meat is evenly coated.  Turn the chicken mixture into a shallow casserole, spoon the rice evenly on top, cover and bake in the preheated oven for 35 minutes, or until the rice is completely cooked.  Meanwhile, cover the sultanas with cold water in a small saucepan and bring to the boil.  Boil for 1 minute, then drain and keep warm.  When the rice is cooked, mix the rice and chicken and spoon onto a heated serving dish.  Sprinkle with the sultanas and almonds.

 

Note:  Serve a salad of tomatoes and onion rings with the chicken briyani rice.  You can make the dish with turkey breast meat instead of chicken.

 

Nutrient Value Per Serving:

520 calories

16 g total fat (3 g saturated fat)

54 g carbohydrates

2 g fiber

135 mg sodium

 

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