Heart-Healthy Nasi Briyani

Indulge in the aromatic flavors of *Heart-Healthy Nasi Briyani*, a wholesome twist on the traditional dish, designed to nourish both your palate and your body. This vibrant, one-pot meal features nutrient-packed brown basmati rice, lean chicken breast, and a medley of vegetables like green peas and carrots, all infused with heart-friendly spices like turmeric, cumin, and cardamom. Prepared with olive oil and low-sodium chicken broth, this recipe is lower in fat and salt while retaining the rich layers of flavor briyani is known for. A dollop of low-fat yogurt adds creaminess, while fresh cilantro and a squeeze of lemon brighten up each bite. Ready in just over an hour, this easy and satisfying dish serves as the perfect guilt-free dinner for your family or meal prep for the week ahead.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 cups Brown basmati rice
• 2 tablespoons Olive oil
• 1 large Onion
• 3 Garlic cloves
• 1 inch Fresh ginger
• 500 grams Boneless skinless chicken breast
• 3 cups Low-sodium chicken broth
• 1 cup Low-fat plain yogurt
• 1 cup Green peas
• 2 medium Carrots
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 Cinnamon stick
• 1 Bay leaf
• 4 Cardamom pods
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 cup Fresh cilantro
• 1 Lemon

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear and set aside.

Step 2

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 3

Finely chop the onion and add it to the pot, sautéing for 5-7 minutes until golden brown.

Step 4

Mince the garlic and ginger, add them to the pot, and sauté for an additional 2 minutes until fragrant.

Step 5

Cut the chicken breast into 1-inch cubes and add to the pot, cooking until the chicken is no longer pink, about 5-6 minutes.

Step 6

Add the turmeric, cumin, coriander, cinnamon stick, bay leaf, and cardamom pods to the pot, stirring well to coat the chicken.

Step 7

Pour in the low-sodium chicken broth, stirring well.

Step 8

Add the rinsed brown rice, sliced carrots, and green peas to the pot. Season with salt and pepper.

Step 9

Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and the liquid is absorbed.

Step 10

Once cooked, remove from heat and let it sit, covered, for 5 minutes.

Step 11

Gently fluff the rice with a fork and stir in the low-fat yogurt until well combined.

Step 12

Garnish with freshly chopped cilantro and a squeeze of lemon juice before serving.

Nutrition Facts

Serving size	2476.8 grams (2476.8g)

Amount per serving	% Daily Value*
Calories	1989

Total Fat 55.90g	72%
Saturated Fat 12.30g	62%
Polyunsaturated Fat 3.10g
Cholesterol 393mg	131%
Sodium 3230mg	140%
Total Carbohydrate 191.60g	70%
Dietary Fiber 30.40g	109%
Total Sugars 47.50g
Protein 186.50g	373%

Vitamin D 125IU	623%
Calcium 819mg	63%
Iron 16mg	87%
Potassium 3647mg	78%

*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: 25.0%

Protein: 37.0%

Carbs: 38.0%