Heart-Healthy Beef Biryani

Elevate your mealtime with this flavorful and nutritious Heart-Healthy Beef Biryani, a wholesome twist on the classic Indian dish. Made with lean cubed beef, fiber-packed brown basmati rice, and an array of fragrant spices like cumin, cardamom, and cinnamon, this biryani is both heart-conscious and deeply satisfying. The recipe swaps traditional ghee for olive oil and incorporates low-sodium beef broth and soy sauce to keep it light yet rich in flavor. Layers of tender beef, partially cooked rice, and a dollop of creamy low-fat yogurt are baked to perfection, creating a dish that's as aromatic as it is delicious. Garnished with fresh cilantro and mint, this healthy biryani is an irresistible option for those craving comfort food without the guilt. Perfect for weeknight dinners or a special gathering, this one-pot wonder is ready to impress in just over an hour.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 400 grams Lean beef, cubed
• 250 grams Brown basmati rice
• 2 tablespoons Olive oil
• 1 large Onion, thinly sliced
• 4 cloves Garlic, minced
• 1 inch piece Ginger, minced
• 500 milliliters Low-sodium beef broth
• 2 medium Tomato, chopped
• 100 grams Plain low-fat yogurt
• 1 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 Bay leaf
• 1 Cinnamon stick
• 3 Cardamom pods
• 4 Cloves
• 3 tablespoons Chopped fresh cilantro
• 2 tablespoons Chopped fresh mint
• 1 tablespoon Reduced sodium soy sauce

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Soak the rice in cold water for 30 minutes, then drain.

Step 2

Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot over medium heat. Add the cumin seeds, bay leaf, cinnamon stick, cardamom pods, and cloves. Sauté for 1 minute until fragrant.

Step 3

Add the sliced onion and cook, stirring occasionally, until golden brown, about 8 minutes.

Step 4

Stir in the minced garlic and ginger, cooking for another 1 minute.

Step 5

Add the cubed beef to the pot. Cook until the beef is browned on all sides, about 5 minutes.

Step 6

Mix in the turmeric powder, coriander powder, and garam masala. Stir well to coat the beef.

Step 7

Add the chopped tomatoes and the reduced sodium soy sauce, cooking until the tomatoes become soft, about 5 minutes.

Step 8

Stir in the low-sodium beef broth, salt, and black pepper. Bring to a simmer.

Step 9

While the beef mixture is simmering, in another pot, bring water to a boil and parboil the soaked rice for 5 minutes. Drain and set aside.

Step 10

Spread half of the cooked beef mixture in the bottom of a large ovenproof casserole dish or pot.

Step 11

Layer the partially cooked rice over the beef mixture.

Step 12

Spread the remaining beef mixture over the rice.

Step 13

Top the layers with the yogurt, dollops all over.

Step 14

Sprinkle the fresh cilantro and mint over the top.

Step 15

Cover the pot tightly with a lid or foil and bake in a preheated oven at 350°F (175°C) for 25 minutes, or until the rice is fully cooked and fluffy.

Step 16

Remove from the oven and let it rest for 5 minutes before serving.

Step 17

Fluff the biryani with a fork before serving and enjoy!

Nutrition Facts

Serving size	1752.8 grams (1752.8g)

Amount per serving	% Daily Value*
Calories	1849

Total Fat 96.70g	124%
Saturated Fat 30.40g	152%
Polyunsaturated Fat 2.70g
Cholesterol 326mg	109%
Sodium 3673mg	160%
Total Carbohydrate 116.30g	42%
Dietary Fiber 19.80g	71%
Total Sugars 22.30g
Protein 131.40g	263%

Vitamin D 52IU	259%
Calcium 534mg	41%
Iron 22mg	122%
Potassium 3308mg	70%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.8%

Protein: 28.2%

Carbs: 25.0%