Chicken Biryani

Gluten Free
Chicken Biryani
50 min.
50
34kcal

Suggestions

Ingredients

  • cup rice rinsed uncooked
  • 1.8 cups chicken broth 
  • 0.5 tsp cumin seed 
  • tsp garam masala 
  • cloves garlic minced
  • tsp gingerroot minced
  • tsp ground cumin 
  • 0.3 tsp ground pepper red (cayenne)
  • 0.5 tsp ground turmeric 
  • Tbsp olive oil 
  •  onion finely chopped
  • 0.5 cup nonfat yogurt plain greek-style
  • 0.5 lb chicken breasts boneless skinless cut into bite-size pieces
  • 0.3 cup sun tomato vinaigrette dressing made dried with extra virgin olive oil kraft

Equipment

  • bowl
  • frying pan

Directions

  1. Place rice in medium bowl.
  2. Add enough cold water to cover rice.
  3. Let stand 10 min.
  4. Meanwhile, heat oil in large nonstick skillet on medium heat.
  5. Add cumin seed; cook and stir 30 sec. Stir in onions, garlic and ginger; cook 5 min. or until crisp-tender, stirring constantly.
  6. Add chicken and ground cumin; cook and stir 2 min.
  7. Drain rice.
  8. Add to chicken mixture with all remaining ingredients except yogurt; mix well. Bring to boil; cover. Simmer on low heat 22 to 24 min. or until rice is tender and liquid is absorbed.
  9. Serve topped with yogurt.

Nutrition Facts

Calories34kcal
Protein17.42%
Fat41.21%
Carbs41.37%

Properties

Glycemic Index
3.6
Glycemic Load
1.84
Inflammation Score
-2
Nutrition Score
1.0573912974771%

Flavonoids

Isorhamnetin
0.11mg
Kaempferol
0.01mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:34.15kcal
1.71%
Fat:1.55g
2.38%
Saturated Fat:0.23g
1.42%
Carbohydrates:3.5g
1.17%
Net Carbohydrates:3.39g
1.23%
Sugar:0.33g
0.36%
Cholesterol:3.12mg
1.04%
Sodium:38.13mg
1.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.47g
2.95%
Selenium:2.16µg
3.09%
Vitamin B3:0.56mg
2.81%
Manganese:0.05mg
2.69%
Vitamin B6:0.05mg
2.32%
Phosphorus:19.18mg
1.92%
Vitamin E:0.22mg
1.45%
Vitamin B5:0.12mg
1.22%
Vitamin B2:0.02mg
1.06%