Chicken Biryani

Serves 4

Portions of fruit &

Hob needed Oven needed
vegetables per serving: ½

Ingredients Amount Preparation

basmati rice 385g (13 ½ oz or 3½ cups)

cut into small

chicken breast 2 medium
cubes

onion 1 finely chopped

Ginger (powdered) ½ teaspoon

garlic 1-2 cloves crushed

cinnamon sticks 2 pieces

Cardamom pods 2–3

cloves 2–3

bay leaves 2

cumin powder ½ teaspoon

coriander powder ½ teaspoon

natural yoghurt 2 tablespoons

water 600mls (1 ¼ pints or 4 cups)

vegetable oil 1 tablespoons

frozen Peas 120g (4oz or 3 handfuls)

Please Turn Over

© Food Net NHS 2008. For more information on Food Net activities  0121 465 2786
Chicken Biryani
Method
1 Warm up the oven to Gas Mark 2 / 150ºC / 300ºF.
2 Heat the oil in a saucepan and fry the onion until soft.
3 Mix all the ingredients (except the rice and water) with the chicken, add to
onion, and cook for 10 minutes over a medium heat.
4 Don’t forget to check the chicken after a few minutes and stir well. Add
75mls or ½ cup of water then simmer for another 10 minutes.
5 Wash the rice and put in another pan. Cover with the remaining water, bring
to the boil and simmer until cooked.
6 When the rice is cooked, mix it into the chicken mixture.
7 Line a medium sized roasting tin with silver foil (or a casserole dish with a lid
can be used instead) and then put in the rice and chicken mixture.
8 Place another piece of foil over the top to cover and make sure the steam
doesn’t come out.
9 Cook in the oven for 10 minutes then serve.

244 Calories Per serving

Fat 3.1g

Saturates 0.4g

Sugars 1.3g

Salt 0.2g

Handy Hints
 This is a low fat version of a favourite spicy dish which is usually high
in fat.
 Serve with fresh salad to add a portion of fruit and vegetables.
 To make the dish even lower in calories, use vegetables instead of
meat.

© Food Net NHS 2008. For more information on Food Net activities  0121 465 2786
Chicken Biryani