Healthy Chicken Biryani

Healthy Chicken Biryani

I love a good biryani. Done correctly, it can spice up your normal chicken & rice meals and make it taste so much better. You’re going to like this one!

The serving sizes are based on my ‘off season’ meal sizes, so they’ll be a little higher than normal. But you can easily adjust the amounts of chicken and rice to suit your current calorie requirements.

It’s ideal for those batch cooking, as you can make a load in advance and store it for later.

Time to prepare: 5 minutes

Time to cook: 30 minutes

Serves: 3 meals

Nutritional Info:

Per Serving:

Calories: 467kcal

Protein: 45g

Carbs: 65g

Fats: 3g

Ingredients:

  • 250g Rice (will depend on your carbohydrate requirements)
  • 2-3 sprays of 1 kcal spray
  • ¼ teaspoon cumin seeds
  • 500g Chicken (will depend on your protein requirements)
  • 1 whole onion – chopped finely
  • 1 tsp sea salt
  • ¼ tsp turmeric powder
  • 2 tbsp coriander & cumin mix
  • 1 tbsp fresh ginger
  • ¼ tsp green chillies
  • 1 tbsp paprika powder
  • 100g tomato passata
  • 500-1kg vegetables of choices

Method:

  • Put the rice on boil
  • In a separate pan, apply 2-3 sprays of 1 kcal oil spray
  • Add ¼ teaspoon cumin seeds on a medium heat
  • Once cumin seeds are popping, add the chopped onions in
  • Cook the onions until soft, and if needs be, add a little water
  • Add the chicken into the pan, and continue to add water when required (depending how saucy you want it)
  • Add 1 teaspoon sea salt, ¼ teaspoon turmeric powder, 2 tablespoons of coriander & cumin powder mix, 1 tablespoon fresh ginger, ¼ teaspoon green chillies, 1 tablespoon paprika powder
  • Add 100g tomato passata
  • Let chicken cook for 15 minutes on a medium heat
  • Add vegetables of your choice into the pot – quantity will depend on your needs (anywhere between 500g to 1kg works well)
  • Cook the chicken and vegetables together for 5 minutes on a medium heat
  • Once rice is done, add into the pot, mix it all together and cook on a very low heat for another 5-7 minutes

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For more quick, easy tips to spice up your diet, check out our recipes section.

 

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Akash Vaghela
akash@rntfitness.co.uk

Akash Vaghela is the Founder of RNT Fitness, where his mission is to see a world where everyone experiences the power of a physical body transformation to act as a vehicle for the greater good in their lives. Akash has produced 200+ blogs, 100+ videos and hosts the RNT Fitness Radio podcast, which has amassed over 110,000 downloads in 90+ countries across 100+ episodes. Alongside this, he's been seen in Men's Health, BBC, T-Nation, Elite FTS and the PTDC, while also regularly speaking nationally and internationally on all things transformation.