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Low Calorie Chicken Biryani
A low-calorie, high-protein chicken biryani packed with aromatic spices like garam masala, turmeric and saffron, perfect for meal prep and weight loss. Chicken is marinated in yogurt and spices, cooked with caramelized onions and tomato, then layered with basmati rice and fragrant saffron water. Garnished with crispy onions.
Ingredients
base
- 2 medium onion (sliced)
- 1 piece cinnamon stick
- 1 tsp cumin seeds
- 1 medium tomato (chopped)
chicken
- 500 g chicken breast (cubed)
- 100 g low-fat yogurt
- 3 cloves fresh garlic (minced)
- 1 tsp fresh ginger (grated)
- 1 tsp chili powder
- 1 tsp garam masala
- 0.5 tsp turmeric
- 1 tbsp lemon juice
garnish
- 20 g crispy fried onions (store-bought or homemade)
rice
- 300 g cooked basmati rice (cooked)
- 1 handful fresh coriander (chopped)
- 2 tbsp saffron water (saffron soaked in warm water)
Steps
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1Cube chicken and marinate with low-fat yogurt, fresh garlic, ginger, chili powder, garam masala, turmeric, salt, pepper and a squeeze of lemon juice. Mix well — the color should change significantly.Tip: If the color doesn't change it's not well seasoned.~10 min
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2Get a pan on high heat, add sliced onion and cook for 8 minutes until golden brown.~8 min
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3Add cinnamon, cumin, the marinated chicken and one chopped tomato. Cook for 8 minutes, stirring well.~8 min
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4Add cooked basmati rice, fresh coriander and saffron water. Give it a gentle mix.~3 min
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5Garnish with crispy fried onions and serve.
Nutrition (per serving)
420
Calories
42g
Protein
45g
Carbs
7g
Fat
3g
Fiber
Cultural Context
Biryani is a celebrated South Asian rice dish with roots in Mughal cuisine. This healthy version reduces oil and calories while preserving the signature layered spice profile and aromatic basmati rice.
Jalalsamfit
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