Recipes · Mauritian · Main Courses
Briani (Mauritian Biryani)
One serving has 698 kcal and 39 g protein, and at least a fifth of a woman's daily need of manganese (92%), selenium (89%), niacin (89%), pyridoxine (89%), phosphorus (69%) and thiamin (59%). Ready in 125 minutes.
- Preparation: 80 min
- Cooking: 45 min
- Makes: 1 serving (424 g)
- Difficulty: Hard
- Diets: High protein
- Contains: dairy, gluten, poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 70 g Rice, white, long-grain
- 60 g Potatoes, raw
- 30 g Yogurt, plain
- 60 g Onions, raw
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 4 g Curry powder
- 1 g Turmeric
- 1 g Chili powder
- 0.05 g Saffron
- 10 g Milk, whole
- 15 g Vegetable oil
- 1.5 g Salt
- 3 g Cilantro, fresh
- 3 g Mint, fresh
- 5 g Lemon juice
Method
- Mix the chicken with the yogurt, half the garlic and ginger, half the curry powder, the turmeric, chili powder and half the salt; cover and marinate for at least 1 hour.
- Rinse the rice and parboil it in salted water for 6-7 minutes until still firm in the center, then drain.
- Fry the onion in the oil over medium heat for 10-12 minutes, stirring often, until deep golden; lift out half for layering later.
- Add the marinated chicken and diced potato to the pan with the remaining onion and fry for 5 minutes, then add a splash of water, cover and cook for 15 minutes until the chicken is cooked through (74 °C/165 °F).
- Soak the saffron in the warm milk.
- Layer the parboiled rice over the chicken, scatter with the reserved fried onion, chopped cilantro and mint, and drizzle with the saffron milk and lemon juice.
- Cover tightly with a lid, sealing the edge with foil if needed, and cook over very low heat for 15-20 minutes so the rice steams through and takes on the color and aroma of the layers below.
- Fluff gently and serve hot, traditionally with a side of lentil dhal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 698 kcal | 33% |
| Carbohydrates | 80.6 g | |
| Water | 276 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 39.1 g | 82% |
| Tryptophan | 0.43 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 | 23.9 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9 g | |
| Saturated | 5 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 146 mg | |
| Calcium | 143 mg | 14% |
| Copper | 0.45 mg | 50% |
| Iron | 6.9 mg | 38% |
| Magnesium | 96.7 mg | 31% |
| Manganese | 1.7 mg | 92% |
| Phosphorus | 480 mg | 69% |
| Potassium | 1,009 mg | 21% |
| Selenium | 49.1 µg | 89% |
| Sodium | 786 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.65 mg | 59% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 12.4 mg | 89% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 1.2 mg | 89% |
| Folate (vitamin B9) | 200 µg | 50% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 108 mg | 25% |
| Vitamin A | 54.3 µg | 8% |
| Vitamin C | 21.4 mg | 29% |
| Vitamin D (D2 + D3) | 7.2 IU | 1% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 48.1 µg | 53% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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