Easy chicken biryani
Usually a butter-rich dish, this version has been given a healthy makover without losing any of the indulgent flavour
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 50 mins
- Heat the oven to 200C/fan 180C/gas 6. Put the tandoori paste in a bowl with the lemon juice, yogurt and chicken, season with a little salt and mix well with your hands.
- Fry the onion in 1 tsp oil until it softens and browns, then put into a shallow casserole with the rice, lemon zest and stock and bring to a simmer. Cook for 10 minutes or until the rice is almost tender.
- Put the chicken pieces on a baking sheet and cook for 30 minutes or until browned and cooked through. Sit the chicken pieces on top of the rice and put the lot in the oven for 10 minutes or until the rice is cooked through.
Making it healthier
Biryani is often made with ghee and butter, which gives the rice a rich flavour; but cooking the rice in stock instead adds flavour without the calories and fat. Mixing 2% Greek yogurt with tandoori paste makes the marinade less harsh, without adding much fat.
PER SERVING
380 kcalories, protein 36.4g, carbohydrate 53.9g, fat 3.6 g, saturated fat 0.7g, fibre 1.5g, salt 1.19 g
Recipe from olive magazine, March 2011.
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http://www.bbcgoodfood.com/recipes/1145639/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 50 mins
Ingredients
- 1-2 tbsp tandoori paste
- 1 lemon , zested and juiced
- 3 tbsp 2% Greek yogurt
- 2 large skinless chicken breasts , cut into pieces
- 1 onion , chopped
- oil
- 250g basmati rice
- 400ml chicken stock
- handful coriander , chopped
PER SERVING
380 kcalories, protein 36.4g, carbohydrate 53.9g, fat 3.6 g, saturated fat 0.7g, fibre 1.5g, salt 1.19 g
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27 February 2011
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