Nutri Chicken Biryani: Healthy Biryani for a Healthy You

Ingredients:

Brown basmati rice – 15g

Lean cuts of chicken – 50g

Hung curd/ slim curd– 50g

Poppy seeds – ½tsp

Black sesame seeds – ½tsp

Melon seeds – ½tbsp

Onion – 25g

Carrot – 10g

Capsicum – 15g

French beans – 15g

Cauliflower – 10g

Oil- 1 tsp

Salt, Chilli powder-As per taste.

Biryani masala-As per taste

Bay leaf- 2 no.

Cloves- 2-3.

Coriander leaves- For garnish

Method of Preparation:

1. Take chicken and marinate it with hung curd, salt, chilli powder and olive oil for 1 ½ -2 hrs.
2. Soak rice for 15 minutes in double the amount of water.
3. Chop vegetables finely.
4. Soak the melon and poppy seeds for 15-20minutes and make it into a fine paste.
5. Heat oil in a pan and saute onions till golden brown. Add masalas to it.
6. Add the remaining vegetables and marinated chicken to it till cooked.
7. Heat oil in a pan, add bay leaves and clove, add the rice and saute for few minutes and add the rice water to cook.
8. Cook till the rice is almost separated.
9. Fill the pan with alternate layers of rice and masala. Cook on low flame and allow the masalas to blend with rice over sigdi/ coal (Or place the kadhai on tava which is on direct flame and cover it with mud based tava).
10. Garnish the biryani with coriander and serve hot.

Nutrition Profile:

Energy- 195kcal

CHO- 5.9g

Protein- 10.7g

Fat- 10.2g

Benefits:

1. Brown rice is a rich source of fibre and B-complex vitamins and along with vegetables is a good option for weight management in PCOD.
2. Chicken is lean cut of meat and a rich source of proteins which is beneficial for weight management in PCOD.