Indian · Dinner
Chicken Layered Rice (Low-Calorie)
Layered basmati rice bowl built with lean shredded chicken breast simmered in a spiced yogurt-tomato base, then layered with saffron-infused rice and finished under a light steam rather than ghee-soaked dum. Cumin, garam masala and mint carry the flavour while cooking fat stays minimal, keeping the dish lighter than a classic biryani.
$4
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
386Calories
42.1gProtein
9.8gFat
34.8gCarbs
5.9gSugar
3.1gFiber
612mgSodium
143mgChol
2.9gSat Fat
880mgPotassium
140mgCalcium
3.2mgIron
0.5mcgVitamin B12
12mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Slice the chicken into strips and thinly slice the onion; soak saffron threads in 1 tablespoon warm water to bloom.
2
Sauté
Heat olive oil in a nonstick pan over medium heat, cook onion for 5 minutes until soft and lightly golden at the edges.
3
Bloom
Stir garlic and ginger-garlic paste into the pan and cook for 1 minute over medium heat until fragrant and glossy.
4
Simmer
Add tomato, garam masala, cumin, turmeric, chili powder, salt, yogurt and chicken strips; simmer over medium-low heat for 12 minutes until chicken is opaque and sauce clings.
5
Build
Spoon half the rice into a pot, spread chicken masala over it, top with remaining rice, drizzle saffron water over top.
6
Steam
Cover tightly and dum-steam over low heat for 8 minutes until steam escapes and top rice is fluffy and swollen.
7
Rest
Remove from heat and let stand covered for 10 minutes so layers settle and flavors meld.
8
Plate
Fluff layers gently with a fork, scatter cilantro and mint over top, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 1 cup190g basmati rice, cooked
- 1/2 cup120g plain yogurt
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-garlic paste
- 2 tsp2 tsp garam masala
- 1 tsp1 tsp cumin, ground
- 1 tsp1 tsp turmeric, ground
- 1 tsp1 tsp chili powder
- 1/2 cup90g tomato
- 2 tbsp2 tbsp cilantro
- 2 tbsp2 tbsp mint
- 1/2 tsp1/2 tsp saffron, dry, soaked in 1 tbsp warm water
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp salt
- 22 lemon wedge, for serving
