Biryani
Good nutritional profile
Spiced rice with meat or vegetables.
Biryani is basmati rice layered with meat, fish or vegetables marinated in yogurt and spices, then cooked slowly in a sealed pot so the rice finishes in the steam. Most of its energy comes from the rice and the ghee or oil; the meat adds protein, and fiber is low. A cucumber raita and an onion and tomato salad on the side add vegetables to a rice-heavy plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 6g | 8.6% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 13.3g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 65g | 2.6% |
| Calories | 163 | 7.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.22 | g | 16.1% |
| Monounsaturated | 1.77 | g | 7.1% |
| Polyunsaturated | 0.51 | g | 3.9% |
| Omega-3 | 0.153 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 10 | mg | 1.1% |
| Omega-6 | 0.357 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.31 | mg |
| Vitamin E | 0.35 | mg |
| Selenium | 8.36 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32.3 | mcg | 3.6% |
| vitamin B1 | 0.037 | mg | 3.1% |
| vitamin B2 | 0.062 | mg | 4.8% |
| vitamin B3 | 2.15 | mg | 13.4% |
| vitamin B6 | 0.137 | mg | 8.1% |
| vitamin B9 | 5.96 | mcg | 1.5% |
| vitamin B12 | 0.118 | mcg | 4.9% |
| vitamin C | 1.31 | mg | 1.5% |
| vitamin D | 0.033 (1 IU) | mcg | 0.2% |
| vitamin E | 0.353 | mg | 2.4% |
| vitamin K | 3.13 | mcg | 2.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 34.7 | mg | 3.5% |
| iron | 0.753 | mg | 4.2% |
| magnesium | 18.3 | mg | 4.6% |
| phosphorus | 91 | mg | 13.0% |
| potassium | 146 | mg | 5.6% |
| sodium | 305 | mg | 13.3% |
| zinc | 0.797 | mg | 7.2% |
| copper | 0.091 | mg | 10.1% |
| manganese | 0.406 | mg | 17.7% |
| selenium | 8.36 | mcg | 15.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 171 | mg | 24.4% | 151% |
| Isoleucine | 298 | mg | 21.3% | 141% |
| Leucine | 459 | mg | 16.8% | 107% |
| Lysine | 435 | mg | 20.7% | 128% |
| Methionine | 240 | mg | 22.9% | 148% |
| Phenylalanine | 461 | mg | 26.3% | 159% |
| Threonine | 240 | mg | 22.9% | 136% |
| Tryptophan | 68 | mg | 24.3% | 146% |
| Valine | 318 | mg | 17.5% | 113% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Basmati rice 400 g
- Chicken, bone-in pieces 600 g
- Plain yogurt 150 g
- Onions, thinly sliced 2
- Ginger-garlic paste 2 tbsp
- Biryani masala 2 tbsp
- Turmeric 1/2 tsp
- Whole spices (cardamom, cloves, cinnamon, bay) 1 tbsp
- Saffron soaked in warm milk 3 tbsp
- Fresh coriander and mint, chopped 1 handful
- Ghee or oil 4 tbsp
- Salt to taste
Instructions
- 1
Marinate the chicken in yogurt, ginger-garlic paste, biryani masala, turmeric and salt for at least 30 minutes.
- 2
Fry the sliced onions in ghee until deep golden and crisp, then set half aside for garnish.
- 3
Cook the marinated chicken with the remaining onions until the chicken is nearly done and the masala is thick.
- 4
Parboil the rice with the whole spices and salt until about 70 percent cooked, then drain.
- 5
Layer the rice over the chicken, scattering fried onions, herbs and the saffron milk between layers.
- 6
Cover tightly and cook on very low heat (dum) for 20 minutes so the rice finishes in the steam.
- 7
Gently fluff, mixing the layers, and serve hot with raita.