Nutrition balance score
Good
Glycemic Index
61
Moderate
Glycemic Load
33
High
Nutrition per serving
Calories488.5 kcal (24%)
Total Fat10.7 g (15%)
Carbs53.7 g (21%)
Sugars4.4 g (5%)
Protein42.1 g (84%)
Sodium986.2 mg (49%)
Fiber3.7 g (13%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
6skinless chicken thighs
low-calorie cooking spray
1onion
sliced
650gchicken stock
200glong grain rice
washed
2cloves
1cinnamon stick
For the marinade
Instructions
Step 1
Combine all the ingredients in a large bowl, then coat the chicken thighs in the marinade. Leave them in the fridge to marinate for at least 30 minutes or even overnight.
Step 2
Spray a large lidded pan (if you have a cast iron pan, even better) with low-calorie cooking spray and brown the sliced onion on a medium-high heat for
Step 3
8-10 minutes until dark in colour.
Step 4
Remove the onion from the pan, add more cooking spray and then fry the marinated chicken for 2 minutes on either side. Take the chicken out and pour in the chicken stock to deglaze the pan, scraping up all the sticky bits. Add the washed rice to the stock, then place the chicken on top and stir in the browned onion, cloves and cinnamon stick.
Step 5
Put the lid on the pan and simmer for 15-20 minutes, or until the rice is cooked and the water has been absorbed.
Step 6
Top with a scattering of shop-bought crispy onions for a texture pop. Your biryani is now ready to serve!
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