Recipes · Pakistani · Main Courses
Sindhi Biryani
One serving has 908 kcal and 50 g protein, and at least a fifth of a woman's daily need of pyridoxine (120%), niacin (118%), manganese (116%), selenium (112%), phosphorus (90%) and thiamin (79%). Ready in 85 minutes.
- Preparation: 40 min
- Cooking: 45 min
- Makes: 1 serving (710 g)
- Difficulty: Hard
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 90 g Rice, white, long-grain
- 190 g Chicken thighs, boneless, skinless, raw
- 40 g Yogurt, plain
- 80 g Tomatoes, raw
- 60 g Potatoes, raw
- 80 g Onions, raw
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 8 g Chili peppers, green, raw
- 3 g Chili powder
- 1.5 g Turmeric
- 2 g Coriander seeds
- 1 g Cumin
- 2 g Curry powder
- 10 g Prunes
- 3 g Mint, fresh
- 3 g Cilantro, fresh
- 18 g Vegetable oil
- 1.3 g Salt
- 100 g Water
- 5 g Lemon juice
Method
- Wash the rice and soak 30 minutes; parboil in salted water until about two-thirds cooked, then drain.
- Heat the oil in a heavy pot and fry half the sliced onion until deep golden and crisp; remove and set aside for garnish.
- In the same pot, fry the remaining onion with the ginger, garlic and green chili, then add the chicken and cook until it changes color.
- Add the tomatoes, potatoes, yogurt, chili powder, turmeric, coriander, cumin, garam masala and salt, and simmer covered 15 minutes until the chicken and potato are nearly tender and the sauce is thick.
- Stir in the prunes, mint and cilantro, then layer the parboiled rice on top, sprinkle with the water and lemon juice, cover tightly and cook over very low heat 20-25 minutes until the rice is fully tender and the chicken reaches 74 °C (165 °F).
- Fluff gently, scatter with the fried onion and rest 5 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 908 kcal | 43% |
| Carbohydrates | 111 g | |
| Water | 514 mL | |
| Fiber | 9.5 g | 32% |
| Protein | 50.3 g | 105% |
| Tryptophan | 0.55 g | |
| Threonine | 2.2 g | |
| Isoleucine | 2.3 g | |
| Leucine | 4 g | |
| Lysine | 4.1 g | |
| Methionine | 1.3 g | |
| Cystine | 0.63 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.8 g | |
| Valine | 2.5 g | |
| Histidine | 1.4 g | |
| Fat | 29.5 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 12.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.1 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 184 mg | |
| Calcium | 196 mg | 20% |
| Copper | 0.66 mg | 73% |
| Iron | 9.8 mg | 54% |
| Magnesium | 139 mg | 45% |
| Manganese | 2.1 mg | 116% |
| Phosphorus | 629 mg | 90% |
| Potassium | 1,527 mg | 32% |
| Selenium | 61.7 µg | 112% |
| Sodium | 817 mg | |
| Zinc | 5.3 mg | 67% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 16.5 mg | 118% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 1.6 mg | 120% |
| Folate (vitamin B9) | 266 µg | 66% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 141 mg | 33% |
| Vitamin A | 128 µg | 18% |
| Vitamin C | 54.2 mg | 72% |
| Vitamin D (D2 + D3) | 2.7 IU | 0% |
| Vitamin E | 4.3 mg | 29% |
| Vitamin K | 68.5 µg | 76% |
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
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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