Low Fat Chicken Tikka Biryani

Indulge in the rich, aromatic flavors of this Low Fat Chicken Tikka Biryani, a lighter take on the classic Indian favorite that's perfect for health-conscious foodies. Tender chunks of chicken breast are marinated in zesty low-fat Greek yogurt, lemon juice, and a medley of bold spices, then simmered with fragrant basmati rice and vibrant saffron for a dish that’s as wholesome as it is delicious. This recipe preserves all the traditional flavors—think warm cinnamon, cardamom, and cloves—while significantly cutting back on fat. Perfect for family dinners or meal prep, this one-pot wonder is ready in just over an hour and is sure to delight your taste buds without weighing you down. Garnished with fresh cilantro for the perfect finishing touch, this guilt-free biryani is a must-try for spice lovers!

Nutriscore Rating: 70/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 4

Ingredients

• 500 grams Chicken breast
• 150 grams Low-fat Greek yogurt
• 200 grams Basmati rice
• 1 medium Onion
• 1 medium Tomato
• 4 pieces Garlic cloves
• 1 inch piece Ginger
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh cilantro
• 2 teaspoons Canola oil
• 1 piece Cinnamon stick
• 4 pods Green cardamom
• 4 pieces Cloves
• 1 piece Bay leaf
• 1 pinch Saffron strands
• 2 tablespoons Warm milk

Directions

Step 1

Cut the chicken breast into 1-inch cubes.

Step 2

In a bowl, mix low-fat Greek yogurt, lemon juice, turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Add the chicken and marinate for at least 1 hour in the refrigerator.

Step 3

Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes and then drain.

Step 4

Slice the onion and chop the tomato, garlic, and ginger.

Step 5

Heat 1 teaspoon of canola oil in a deep nonstick pan over medium heat. Add cinnamon stick, green cardamom, cloves, and bay leaf. Sauté for a minute until fragrant.

Step 6

Add the sliced onion and sauté until golden brown. Add garlic, ginger, and tomato, and cook until the tomatoes are soft.

Step 7

Stir in the marinated chicken and cook until the chicken is white all over and sealed, about 5 minutes. Then, simmer on low heat for another 5 minutes.

Step 8

In a separate pot, boil the soaked rice with 1 teaspoon of salt until it's about 70% cooked, approximately 8 minutes. Drain the water and set the rice aside.

Step 9

Soak the saffron strands in warm milk and let it infuse while cooking the chicken.

Step 10

Layer the partially cooked rice evenly over the chicken tikka in the pan. Drizzle the saffron-infused milk on top.

Step 11

Cover the pan tightly with a lid or aluminum foil and cook over low heat for 15 minutes, allowing the flavors to meld together.

Step 12

Turn off the heat and let the biryani rest for 5 minutes before gently fluffing with a fork.

Step 13

Garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	(1252.9g)

Amount per serving	% Daily Value*
Calories	1439.1

Total Fat 35.9g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 5.1g
Cholesterol 450.5mg	0%
Sodium 5283.2mg	0%
Total Carbohydrate 119.4g	0%
Dietary Fiber 13.8g	0%
Total Sugars 36.8g
Protein 166.9g	0%

Vitamin D 66.0IU	0%
Calcium 474.8mg	0%
Iron 12.6mg	0%
Potassium 2630.7mg	0%

*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: 22.0%

Protein: 45.5%

Carbs: 32.5%