Heart-Healthy Goat Biryani

Elevate your mealtime with this "Heart-Healthy Goat Biryani," a flavorful and wholesome spin on the classic South Asian dish. This recipe features tender, lean goat meat simmered in aromatic spices like cardamom, cinnamon, and cloves, then layered with fiber-rich brown basmati rice for a nutritious twist. Greek yogurt adds creaminess while keeping the dish light, and the use of olive oil and a low-sodium chicken broth makes it a heart-smart choice. Infused with saffron and garnished with fresh mint and coriander, this biryani is as visually stunning as it is delicious. Perfect for health-conscious food lovers, this oven-baked biryani is a satisfying, nutrient-packed meal that doesn't compromise on authentic flavor.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 4

Ingredients

• 500 grams Lean goat meat
• 250 grams Brown basmati rice
• 150 grams Greek yogurt
• 3 tablespoons Olive oil
• 2 large Onion, thinly sliced
• 4 Garlic cloves, minced
• 2 teaspoons Ginger, grated
• 3 medium Tomatoes, chopped
• 4 Cardamom pods
• 5 Cloves
• 1 Cinnamon stick
• 2 Bay leaves
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Ground coriander
• 500 milliliters Low-sodium chicken broth
• 0.5 teaspoon Saffron strands
• 2 tablespoons Warm milk
• 0.5 cup Mint leaves, chopped
• 0.5 cup Coriander leaves, chopped
• 0.5 teaspoon Salt

Directions

Step 1

Start by washing and soaking the brown basmati rice in water for about 30 minutes. Drain and set aside when ready to cook.

Step 2

In a large pot, heat the olive oil over medium heat. Add the cardamom, cloves, cinnamon, and bay leaves. Sauté for a minute until fragrant.

Step 3

Add the sliced onions to the pot and sauté until golden brown.

Step 4

Stir in the garlic and ginger, cooking for an additional minute.

Step 5

Add the chopped tomatoes, turmeric powder, red chili powder, ground coriander, and salt. Cook the mixture until the tomatoes become soft and the oil begins to separate.

Step 6

Incorporate the lean goat meat, ensuring it's well coated with the spice mixture. Cook for about 5-7 minutes or until the meat is browned on all sides.

Step 7

Add Greek yogurt to the meat mixture and stir well, ensuring it's integrated smoothly.

Step 8

Pour in the low-sodium chicken broth. Cover the pot and let it simmer on low heat for about 45 minutes, or until the goat meat is tender.

Step 9

Meanwhile, in a small bowl, soak the saffron strands in warm milk and set aside.

Step 10

Preheat the oven to 180°C (356°F).

Step 11

In a separate large pot, bring water to a boil. Cook the soaked rice until it's 70% cooked, which should take about 7-8 minutes. Drain and set aside.

Step 12

In a deep baking dish, layer half of the cooked rice. Top with the cooked goat mixture.

Step 13

Cover the goat layer with the remaining rice.

Step 14

Sprinkle the saffron milk over the top layer of rice and garnish with chopped mint and coriander leaves.

Step 15

Cover the baking dish with aluminum foil and bake for 20 minutes in the preheated oven.

Step 16

Remove from oven and let it rest for 5 minutes before fluffing the biryani gently with a fork to mix slightly.

Step 17

Serve hot, garnished with additional mint or coriander if desired.

Nutrition Facts

Serving size	2447.2 grams (2447.2g)

Amount per serving	% Daily Value*
Calories	1913

Total Fat 68.00g	87%
Saturated Fat 13.30g	67%
Polyunsaturated Fat 4.00g
Cholesterol 383mg	127%
Sodium 1928mg	84%
Total Carbohydrate 158.30g	58%
Dietary Fiber 38.30g	137%
Total Sugars 39.30g
Protein 177.90g	356%

Vitamin D 12IU	60%
Calcium 991mg	76%
Iron 41mg	229%
Potassium 5268mg	112%

*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: 31.3%

Protein: 36.4%

Carbs: 32.4%