Chicken Biryani

Serve with a salad of thinly sliced cucumber and plum tomato wedges topped with a yogurt dressing. Combine 1/3 cup plain low-fat yogurt, 1 tablespoon chopped green onions, 1 teaspoon fresh lemon juice, 1/4 teaspoon ground cumin, 1/8 teaspoon salt, and a dash of ground red pepper.

Yield: 4 servings (serving size: 1 1/2 cups rice mixture, 1 tablespoon almonds, and 1 lime wedge)

Ingredients

• 2  teaspoons  canola oil
• 1  pound  skinless, boneless chicken breast, cut into 1-inch pieces
• 1  cup  chopped onion (about 1 medium onion)
• 1  jalapeño pepper, seeded and minced
• 1  teaspoon  minced fresh ginger
• 1 1/2  teaspoons  garam masala
• 3/4  teaspoon  ground cumin
• 1/2  teaspoon  salt
• 2  garlic cloves, minced
• 2  cups  chopped plum tomato (about 2 tomatoes)
• 1  cup  uncooked basmati rice
• 1/3  cup  golden raisins
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1/4  cup  chopped fresh cilantro
• 1/4  cup  sliced almonds
• 4  lime wedges

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger, garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice, raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro. Sprinkle with almonds; serve with lime wedges.

Nutritional Information

Calories:

437 (0.0% from fat)

Fat:

9.1g (sat 1.4g,mono 4.6g,poly 2.3g)

Protein:

29.8g

Carbohydrate:

63.2g

Fiber:

4.5g

Cholesterol:

66mg

Iron:

3.4mg

Sodium:

555mg

Calcium:

58mg