Healthy Chicken Biryani

The inspiration for this Healthy Chicken Biryani is my interest in continuing to explore May Abraham Fridel’s INDIAN CUISINE DIABETES COOKBOOK.  As I noted in my first post – CHICKEN KORMA RECIPE – from this cookbook, I wanted to explore these recipes because my niece has diabetes.  I knew that these recipes would naturally be healthy and I wanted to try them.  The name of the author noted above, gives me pause on the authenticity of her origin as an Indian chef.  I did some quick research and May is both authentic and homegrown.  So the recipes have to be good!  Don’t they?

Healthy Chicken Biryani from Feed Your Soul Too

Healthy Chicken Biryani

My wife loves fried rice.  So I have tried to make rice dishes influenced by other Countries or cultures.  I have made versions from the MEDITERRANEAN, CAJUN, MEXICAN, CUBAN, ECAUDORIAN and many more.  Rice is so versatile and it takes on whatever flavor you want to create.  I really like the texture of rice.  Now that I am gluten free, I am eating even more rice.  To keep it healthier, I am usually eating brown rice.  I certainly order brown rice when I am eating out.  

I think I have taken liberties characterizing this Healthy Chicken Biryani in the fried rice corner.  Like a few of the recipes mentioned in the preceding paragraph, my grouping is a very loose interpretation.  To me, fried rice has a crunch to it because the wok is used to crisp up the rice after it has been cooked.  In this recipe, the flavor is developed in three ways.  First, the chicken has a great marinade.  Next, a green masala is created with cilantro, mint and a couple of jalapenos for a good kick.  Finally, an onion mixture including cloves, cardamon and cinnamon was cooked down.  The end product has a great combination of flavors developed in one pot.  

Chicken and Marinade Ingredients.

Chicken & Marinade Ingredients

Chicken in Marinade.

Chicken in Marinade

Masala ingredients.

Masala Ingredients

Masala ingredients in blender.

Masala Ingredients in Blender

Bring dish together in one pot.

Bringing the Dish Together

Healthy Chicken Biryani plated.

Healthy Chicken Biryani Plated

Print

Healthy Chicken Biryani

This Healthy Chicken Biryani is an Indian staple in many regions of India. This dish is a one pot meal with plenty of great Indian spices mixed into it.

Course dinner

Cuisine Gluten free, Indian Food

Prep Time 10 minutes

Cook Time 1 hour 15 minutes

Total Time 1 hour 25 minutes

Servings 8 people

Author Feed Your Soul Tpp

Ingredients

Chicken & Marinade

• 1 Cup Plain Fat-Free Greek Yogurt
• 1/2 Tbsp Ginger Paste
• 1 Tbsp Minced Garlic
• 1 Tsp Turmeric
• 1/2 Tsp Black Pepper
• 1/2 Tsp Garam Masala
• 1 Tsp Sea Salt
• 2 1/2 Lbs Chicken Thighs

Biryani Masala

• 2 Whole Serrano or Jalapenos chopped
• 5 Cloves Garlic chopped
• 1/2 Whole Medium Red Onion quartered
• 1 Bunch Cilantro
• 1 Small Bunch Mint Leaves
• 1 Tbsp Canola Oil
• 1 Inch Fresh Ginger

Onion Mixture

• 3 Whole Red Onions sliced
• 1 Whole Bay Leaf
• 4 Whole Cardamon Pods
• 1 Whole Cinnamon Stick
• 3 3/4 Cups Water
• 1/2 Whole Lemon juice

Brown Basmati rice

• 2 Cups Brown Basmati Rice

Instructions

Chicken & Marinade

1. Combine the marinade ingredients in bowl and liberally coat the chicken.  Cover in a bowl and let marinade for 2 - 3 hours.  Spread out on a baking tray and bake in a 325 degree oven for 20 minutes.  Let cool a little and cut into cubes.

Brown Basmati Rice

1. Cook the rice according to the bag/box instructions.

Biryani Masala

1. Add all the ingredients to a blender.  Blend to a puree and set aside.

Red Onions

1. Add the oil to a Dutch oven and add the onion ingredients.  Cook the onions down.  Remove the bay leaf and cardamon pods, and next, add biryani masala.  Mix well and let simmer for 5 minutes or so.  Add the water and the rice and bring to a boil.  Reduce to a simmer and cook for 30 minutes until the rice is tender.  Add the chicken and lemon and simmer for a few more minutes.  

   Serve and enjoy!