Recipes · Indian · Main Courses
Chicken Biryani
One serving has 702 kcal and 39 g protein, and at least a fifth of a woman's daily need of manganese (89%), selenium (89%), niacin (87%), pyridoxine (78%), phosphorus (68%) and thiamin (61%). Ready in 90 minutes.
- Preparation: 45 min
- Cooking: 45 min
- Makes: 1 serving (399 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 80 g Long-grain rice
- 150 g Chicken thighs
- 50 g Plain yogurt
- 60 g Onion
- 15 g Ghee
- 5 g Ginger
- 5 g Garlic
- 2 g Garam masala
- 0.5 g Turmeric
- 1 g Chili powder
- 0.5 g Cardamom
- 0.5 g Cinnamon
- 0.3 g Cloves
- 0.2 g Bay leaf
- 4 g Mint
- 4 g Cilantro
- 0.1 g Saffron
- 20 g Whole milk
- 1 g Salt
Method
- Marinate the chicken with yogurt, ginger, garlic, chili, turmeric, garam masala and salt for an hour.
- Slice the onion thinly and fry it in ghee until deep golden; keep half for the top.
- Boil the rinsed rice with the whole spices and salt for 5 minutes, until 70% cooked, and drain.
- Cook the chicken in the pot with the fried onions for 10 minutes.
- Layer the rice over the chicken, scatter mint, cilantro, fried onion and saffron soaked in warm milk.
- Seal the lid and cook on the lowest heat for 20 minutes, then rest 10 minutes before opening.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 702 kcal | 33% |
| Carbohydrates | 78.7 g | |
| Water | 253 mL | |
| Fiber | 4 g | 14% |
| Protein | 39.5 g | 82% |
| Tryptophan | 0.42 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 24.6 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 188 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.36 mg | 40% |
| Iron | 6.6 mg | 37% |
| Magnesium | 81.1 mg | 26% |
| Manganese | 1.6 mg | 89% |
| Phosphorus | 475 mg | 68% |
| Potassium | 796 mg | 17% |
| Selenium | 49.1 µg | 89% |
| Sodium | 634 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 12.1 mg | 87% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 214 µg | 54% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 107 mg | 25% |
| Vitamin A | 194 µg | 28% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 2.5 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 20.3 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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