Healthy Chicken Biryani

with Cauliflower Rice

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low-carb
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low-carb
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Instructions

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1 Prep

Chop the chicken into bite-sized pieces. Add them to a bowl with half of the yogurt, the ginger garlic paste, garam masala, turmeric, chilli (spicy!) and paprika. Mix and set aside. Peel and finely chop the onion. Roughly chop the tomatoes. Finely chop the fresh coriander (stalks included). Split the cardamom pods open with the back of a knife. 

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2 Fry

Heat a non-stick pan over a medium-high heat with the ghee. Once hot, add the onions and cook for 10 min or until golden brown. Reduce the heat to medium. Add the bay leaves, cardamom pods, cumin seeds and coriander powder. Fry for 1 min.

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3 Cook chicken

Add the chicken, chopped tomatoes and stock cube to the pan. Cover and cook for 8-10 min or until the chicken is cooked through. Once cooked through, stir in the tamarind paste.

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4 Make cauli-'rice'

Meanwhile, using a box grater or food processor, grate or blitz the cauliflower until it resembles rice grains. Heat a saucepan over a medium heat with a drizzle of oil. Once hot, add the cauliflower with a pinch of salt and stir-fry for 5-7 min, or until the cauliflower begins to soften. 

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5 Layer biryani

Spread half of the cauliflower rice over the bottom of a serving dish. Top with half of the chicken, followed by half of the chopped coriander. Top with the remaining cauliflower rice, chicken and coriander

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6 Serve

Gently tumble the biryani. Divide among plates and serve with a dollop of yogurt and a sprinkling of fried onions

Tips for fussy eaters

Not a fan of cauliflower rice? Use basmati rice instead!

Pro tip

Browning the onions develops a natural sweet flavour, while layering the biryani ensures an even mix of masalas.

This delicious low carb version of a traditional chicken biryani is bound to impress.

Cooking Time: 40 min

Cals 589 · Prot 55 · Carbs 36 · Fat 26

Gluten-Free

Ingredients

Number of people

Biryani

Chicken breast 400 Grams
Natural yogurt 170 Grams
Ginger garlic paste 15 Grams
Garam masala 2 Grams
Turmeric powder 2 Grams
Chilli powder 2 Grams
Paprika powder 2 Grams
Red onion 1 Piece
Tomatoes 1 Piece
Fresh coriander 15 Grams
Ghee 30 Grams
Cardamom pods 4 Pieces
Dried bay leaves 1 Piece
Cumin seeds 2 Grams
Coriander powder 2 Grams
Chicken stock cube 1 Piece
Tamarind Paste 15 Grams
Crispy onions 20 Grams

Cauliflower rice

Cauliflower 600 Grams
Vegetable oil 1 Tbsp
Salt 0.5 Tsp

This delicious low carb version of a traditional chicken biryani is bound to impress.

Cooking Time: 40 min

Cals 589 · Prot 55 · Carbs 36 · Fat 26

Gluten-Free

Instructions

photo

1 Prep

Chop the chicken into bite-sized pieces. Add them to a bowl with half of the yogurt, the ginger garlic paste, garam masala, turmeric, chilli (spicy!) and paprika. Mix and set aside. Peel and finely chop the onion. Roughly chop the tomatoes. Finely chop the fresh coriander (stalks included). Split the cardamom pods open with the back of a knife. 

photo

2 Fry

Heat a non-stick pan over a medium-high heat with the ghee. Once hot, add the onions and cook for 10 min or until golden brown. Reduce the heat to medium. Add the bay leaves, cardamom pods, cumin seeds and coriander powder. Fry for 1 min.

photo

3 Cook chicken

Add the chicken, chopped tomatoes and stock cube to the pan. Cover and cook for 8-10 min or until the chicken is cooked through. Once cooked through, stir in the tamarind paste.

photo

4 Make cauli-'rice'

Meanwhile, using a box grater or food processor, grate or blitz the cauliflower until it resembles rice grains. Heat a saucepan over a medium heat with a drizzle of oil. Once hot, add the cauliflower with a pinch of salt and stir-fry for 5-7 min, or until the cauliflower begins to soften. 

photo

5 Layer biryani

Spread half of the cauliflower rice over the bottom of a serving dish. Top with half of the chicken, followed by half of the chopped coriander. Top with the remaining cauliflower rice, chicken and coriander

photo

6 Serve

Gently tumble the biryani. Divide among plates and serve with a dollop of yogurt and a sprinkling of fried onions

Tips for fussy eaters

Not a fan of cauliflower rice? Use basmati rice instead!

Pro tip

Browning the onions develops a natural sweet flavour, while layering the biryani ensures an even mix of masalas.

Ingredients

Number of people

Biryani

Chicken breast 400 Grams
Natural yogurt 170 Grams
Ginger garlic paste 15 Grams
Garam masala 2 Grams
Turmeric powder 2 Grams
Chilli powder 2 Grams
Paprika powder 2 Grams
Red onion 1 Piece
Tomatoes 1 Piece
Fresh coriander 15 Grams
Ghee 30 Grams
Cardamom pods 4 Pieces
Dried bay leaves 1 Piece
Cumin seeds 2 Grams
Coriander powder 2 Grams
Chicken stock cube 1 Piece
Tamarind Paste 15 Grams
Crispy onions 20 Grams

Cauliflower rice

Cauliflower 600 Grams
Vegetable oil 1 Tbsp
Salt 0.5 Tsp
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