Source: Julie DesGroseilliers, Dt.P. | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Easy Chicken Biryani

A quick, easy and healthy version of this traditional East Indian dish! Canola oil’s neutral taste allows the spices to shine through.

Easy Chicken Biryani

Ingredients

  • 2 Tbsp canola oil 30 mL
  • 1 cup finely chopped onion 250 mL
  • 2 cloves garlic, minced
  • 2 Tbsp finely grated fresh ginger 30 mL
  • 1/2 Tbsp ground cumin 7 mL
  • 1/2 Tbsp ground coriander 7 mL
  • 3/4 tsp ground turmeric 4 mL
  • 1/2 tsp ground cardamom 2 mL
  • 3 cloves
  • 1 cinnamon stick
  • 1 2/3 cup basmati rice, well rinsed 400 mL
  • 1 lb chicken breast, cut into strips 500 g
  • 1/3 cup plain, nonfat Greek yogurt 75 mL
  • 2 fresh tomatoes, diced
  • 3 cups low sodium chicken broth 750 mL
  • fresh cilantro for garnish 

Instructions

  • 1. In 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 flavors.
  • 2. Stirring constantly, add rice, chicken, yogurt, tomato and broth; cover and simmer over medium heat 15 minutes or until rice is tender, chicken is cooked through and liquid is absorbed. Remove from stove and let stand 5 minutes.
  • 3. Garnish with cilantro and serve.

Yield

8 servings

serving size

3/4 cup (175 mL)

nutritional analysis

Per Serving

Calories280
Total Fat8 g
Saturated Fat1.5 g
Cholesterol50 mg
Carbohydrates31 g
Fiber3 g
Protein22 g
Sodium75 mg