Good Food
for Good

Beryani

Main MealsOther Indian
Serves 4Time 60 minsBeryani

This deeply flavoured classic is sure to satisfy!

Fat - total 7g 11%
Fat - saturated 1g 5%
Salt 65mg 3%
Protein 36g 71%
Carbs 64g 21%
Sugar 5g 6%
Energy 1970kJ 23%

% based on an adult’s recommended daily intake

Ingredients

  • ( 2 medium) Lean chicken breast, raw
  • ( 2 medium) Brown onion, raw and peeled
  • ( 2 cloves) Raw garlic, peeled
  • ( 2 medium) Tomato
  • ( 1 1/2 tbsp) Oil canola
  • ( 1 1/2 cup) White rice, raw
  • ( 1/3 cup) Natural low-fat (<0.5%) yoghurt
  • ( 3 grams) Raw lemon peel
  • ( 1/2 tsp) Cardamom seed powder
  • ( 2 tsp) Curry powder
  • ( 1 tsp) Coriander seeds
  • ( 1/2 tsp) Dry cinnamon powder
  • ( 1 tsp) Black pepper
  • ( 1 tsp) Cumin (cummin) seed powder

Method

  1. Shred the onions and cut the garlic clove into thin slices.
  2. In a pan, add oil and fry the onions and garlic until golden.
  3. Cut the tomatoes into small cubes.
  4. Add the tomatoes to the onions and garlic. Stir all components until well-cooked.
  5. Remove the skin from the chicken, and boil the chicken.
  6. Add lemon zest or cardamom seeds to the onion, garlic, and tomato mixture.
  7. Slice the cooked chicken into pieces.
  8. Add the cooked chicken to the mixture of onions, garlic, and tomatoes.
  9. Stir well and continue cooking on low heat.
  10. Cook the rice, following the instructions on the rice packet.
  11. Add a teaspoon of curry paste or powder to the rice.
  12. Add the cooked rice to the chicken mixture. Cook on low heat for 10 minutes.
  13. Add a pinch of saffron for flavour and fragrance.
  14. Serve with garden salad or natural yoghurt.
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