Chicken biryani dish
FLAVOURS OF THE WORLD

Chicken biryani

This is a quick, easy and healthy version of the traditional East Indian dish!

Calorie Smart 
 

Steaming pot.

 

Developed by CanolaInfo.org 

8 servings 
35 minutes (prep: 10 mins / cook: 35 minutes)

3 (1573 ratings)
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Time required

35 minutes

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Carbohydrates

31 g/serving

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 cup (250 mL) finely chopped onion
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) finely grated fresh ginger
  • ½ tbsp (7 mL) ground cumin
  • ½ tbsp (7 mL) ground coriander
  • ¾ tsp (4 mL) ground turmeric
  • ½ tsp (2 mL) ground cardamom
  • 3 cloves
  • 1 cinnamon stick
  • 12/3 cup (400 mL) basmati rice
  • 1 lb (500 g) chicken breast, cut into strips
  • 1/3 cup (75 mL) plain, non-fat Greek yogurt
  • 2 fresh tomatoes, diced
  • 3 cups (750 mL) low-sodium chicken broth
  • Fresh cilantro for garnish

 

  • Calories 280
  • Carbs 31 g
  • Sugar 3 g
  • Fibre 3 g

Directions

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

Vegetarian option:

Use low sodium vegetable stock. Try adding 1 can (19 oz) of chickpeas (drained and rinsed) instead of chicken breast.

Per serving (3/4 cup/175 mL)

  • Calories 280
  • Protein 22 g
  • Total fat 8 g
    • Saturated fat 1.5 g
    • Cholesterol 50 mg
  • Carbohydrates 31 g
    • Fibre 3 g
    • Sugars 3 g
    • Added sugars 0 g
  • Sodium 75 mg
  • Potassium 56 mg

© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.