Brown Rice Chicken Biryani
Nutrition Facts
A celebratory rice dish layered with meat and spices. This recipe uses brown basmati rice (GI ~50-58) instead of white rice and incorporates plenty of vegetables and lean chicken breast for a balanced one-pot meal.
Health Highlights: Low-GI & Balanced Meal
The use of brown rice and added vegetables provides nearly 9g of fiber, which, along with 28g of protein, helps slow the absorption of carbohydrates. This creates a balanced meal with a much lower glycemic impact than traditional biryani.
Ingredients (Serves 4)
- 2 tsp sunflower oil
- 1 large onion, chopped
- 300g skinless chicken breast, cut into chunks
- 1 red bell pepper, chopped
- 1 medium carrot, diced
- 8 mushrooms, sliced
- 1 small aubergine (eggplant), cubed
- 1 tbsp curry paste
- 250g brown basmati rice, rinsed
- 800ml boiling water
- 100g frozen peas, thawed
- 1 handful fresh coriander leaves, chopped
Preparation Steps:
1. Sauté Chicken and Onions: Heat oil, sauté onion for 2 mins. Add chicken and cook for 3-4 mins until color changes.
2. Add Vegetables: Stir in pepper, carrot, mushrooms, and aubergine. Cook for 5 mins until they soften.
3. Season: Add curry paste and stir to coat, cooking for 1 minute.
4. Add Rice and Water: Mix in rinsed brown rice, then pour in boiling water. Bring to a boil.
5. Simmer Covered: Reduce heat to low, cover, and cook for about 11 minutes.
6. Steam and Finish: Turn off heat and let sit, covered, for another 5 minutes.
7. Stir in Peas and Herbs: Remove lid, add peas and coriander. Fluff gently with a fork. Serve hot.
Nutritional Info (per serving):
Approximately 450 kcal, 60.3 g carbohydrates, 8.8 g fiber, and 27.9 g protein. While the carb count is moderate, they are low-GI complex carbs.