Home >> Lifestyle: Meat & Seafood:

An Indian Marriage of Spice and Rice by Dana Jacobi for The American Institute for Cancer Research

Indian cooks are expert at pleasing our senses and filling our stomachs while also encouraging good health. They are especially skilled at including enough poultry, meat, or seafood to satisfy our palates in dishes that actually emphasize whole grains, fruits and vegetables in the most enticing way.

Chicken Biriyani (sometimes spelled “Biryani,” and pronounced bir-ree-YAH-nee) is a perfect example of this talent. This lavish Moghul specialty from northern India is traditionally a combination of chicken simmered in a creamy sauce rich with spices, then layered with fragrant rice, raisins and other ingredients, and garnished with nuts. It is often served as a banquet dish on special occasions such as weddings and, in the ultimate extravagance, may be finished with a breathtaking garnish of silver or gold leaf.

Although reserved for festive occasions in India, most Indian restaurants in America feature biriyanis as a permanent part of their menu. Usually listed under rice dishes because aromatic basmati rice is a key element, biriyanis are, in fact, hugely popular in this country. We enjoy them so much because a good biriyani is hearty yet light, and highly flavored yet comfortably spicy.

Luckily, making chicken biriyani at home is as simple as boiling rice and sautéing chicken. Without taking time for the grinding of whole spices, and without the vast amount of butter often used by Indian cooks, you can make one that may actually be healthier than the version served at local restaurants.

The version below is made with brown basmati rice and is ready to serve in 30 minutes. The Indian spice mix called garam masala is commercially available, or you can prepare your own version. Instead of ghee, the melted butter used by Indian cooks, this recipe calls for a mere tablespoon of butter. The modest amount of reduced-fat coconut milk used gives the biriyani a rich creaminess.

Chicken Biryani - Makes 6 servings.

• 2 Tbsp. canola oil
• 1 1/2 cups finely chopped onion
• 1 large garlic clove, finely chopped
• 1 Tbsp. garam masala prepared or homemade*
• 3/4 pound skinless and boneless chicken breast, cut in bite-size pieces
• 3 cups hot, cooked brown basmati rice
• 2/3 cup frozen baby green peas, defrosted and at room temperature
• 1/4 cup golden raisins
• 2 Tbsp. sweet mango chutney or Major Grey’s
• 1/3 cup lite coconut milk
• Salt and freshly ground black pepper, to taste
• 2 Tbsp. sliced almonds, toasted, for garnish (optional)

Heat oil in a deep, medium non-stick skillet over medium-high heat. Add onions and sauté until translucent, about 4 minutes. Mix in garlic and garam masala. Reduce heat to medium and cook until onions are very soft, 3 to 4 minutes. Add chicken and cook, stirring occasionally, until it loses raw color, about 5 minutes.

Add hot rice, peas, raisins, chutney, and coconut milk. Mix to blend, and cook until peas and rice are heated through, about 5 minutes. Season to taste with salt and pepper.

Turn onto a serving dish, garnish with the almonds (if using) and serve.

*To make your own garam masala, combine 2 tsp. each ground cardamom, coriander and cumin, 1 tsp. each ground cinnamon and black pepper, 1/2 tsp. each ground cloves and nutmeg. Unused garam masala keeps 1 week, tightly covered.

Per serving: 300 calories, 8 g. total fat (2 g. saturated fat), 37 g. carbohydrate, 17 g. protein, 3 g. dietary fiber, 115 mg. sodium.

AUTHOR:

“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR’s Stopping Cancer Before It Starts. AICR offers a Nutrition Hotline (1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. This free service allows you to ask a registered dietitian questions about diet, nutrition and cancer. AICR is the only major cancer charity focused exclusively on the link between diet, nutrition and cancer. It provides a range of education programs that help Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. It has provided more than $70 million for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org. AICR is a member of the World Cancer Research Fund International.

RECIPE POSTED FEBRUARY 27, 2005

• print this page

Related Books from Amazon.com