Healthy Chicken Biryani
with Cauliflower Rice
Instructions
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.
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.
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.
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.
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.
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 597 · Prot 55 · Carbs 38 · Fat 26
Gluten-Free
Ingredients
Biryani
Cauliflower rice
This delicious low carb version of a traditional chicken biryani is bound to impress.
Cooking Time: 40 min
Cals 597 · Prot 55 · Carbs 38 · Fat 26
Gluten-Free
Instructions
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.
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.
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.
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.
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.
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
Biryani
Cauliflower rice
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