Chicken biryani is a classic Central Asian dish that has a flavourful combination of functional herbs. These herbs are marinated and slowly cooked with meat or a vegetarian option like tofu. The herbs and meat mixture is then mixed with rice and fresh herbs.
Developing a biryani recipe must be done with care as it can either promote health, or have the opposite effect.
Many commercial biryani packages are processed and filled with questionable ingredients that include;
- Artificial flavors
- Artificial colours
- Preservatives
- Sulphites
- Monosodium glutamate (flavor enhancer and potential neurotoxin)
- Hydrogenated oils
- modified ingredients
- refined sugars
Although many commercial biryani packages contain such additives, they are unnecessary; authentic biryani recipes use delicious whole food sources to enhance the dishes’ natural flavor.
Biryani can be quite the flavoursome and wholesome dish when made with authentic ingredients, as it contains many functional herbs. For example Sindhi biryani uses prunes as a natural sweetener and flavour enhancer.
Health Promoting Ingredients
Prunes have been shown to improve bone health and digestive wellness. Spices such as cinnamon, cloves and cardamom also contain functional properties and are potent anti-antioxidants that aid in the management of blood sugar balance. They also carry antimicrobial and antifungal properties.
This recipe also contains turmeric, which is used as a natural food colouring agent. Turmeric contains anti inflammatory properties, is a potent antioxidant, promotes digestive wellness and aids the detoxification process.
Sindhi Chicken Biryani Recipe
Chicken Marinade
- 546 kg boneless chicken thighs (1 lbs)
- 1tbs ginger /garlic paste
- 1tbs date sugar
- cup yogurt
- 1/4 tsp ground turmeric
- 1/2 tsp coriander powder
- 1/8 tsp clove powder
- 1/2 smoked paprika
- salt and pepper
Rice Ingredients
- 2 1/2 cups long grain particularly basmati rice soaked for 2 hours
- 1 – 2 tsp Turmeric
Cooking the Chicken Marinade
- 1/2 medium to small onion chopped
- 2 tbs ginger garlic paste
- 7 small to medium sized pitted prunes
- 2 bay leaves
- 5 whole cloves
- 7 cardamom pods
- 1 cinnamon stick
- 2 whole nutmeg
- 1 1/2 tsp cumin powder
- 1 tsp coriander powder
- 1 tbs tomato paste
- 1 medium sized tomato
- 1 cup yogurt
- 2 -3 tbs extra virgin olive oil for frying.
Toppings
- 1 cup coriander leaves packed
- 1 bunch mint leaves
Directions
- Cut the chicken into cube sized pieces and mix with all the marinating ingredients. Store the marinated chicken in the fridge over night or for at least 4 hours before cooking.
- Soak the rice and let it stand for 2 hours.
- When the chicken is ready for cooking, grab a large cooking pot and drizzle in the olive oil.
- Turn the stove to high heat and add the onions, bay leaves, prunes, and all the other cooking spices.
- Slightly turn down the stove temperature and allow the spices, onions and prunes to fry together until you smell the fragrances from the spices and the onions have turned golden.
- Add the marinated chicken to the pot and fry together with the onions, prunes and spices. After frying and mixing for a minute, turn down the temperature to medium heat, cover the pot and allow the chicken and herbs to slowly cook together.
- When the chicken releases its water content, add in the tomato, tomato paste, yogurt and stir the mixture. Turn the temperature to high heat and cover the pot and allow the mixture to boil.
- Once the mixture boils, turn down the temperature to low heat and allow the chicken to cook slowly for up to 45mins.
- While waiting for the chicken mixture to finish cooking, grab a pot and boil the rice. Once the rice boils, turn down the temperature to medium to high heat. Make sure to continuously check the texture of the rice to identify when to drain the water. The rice is ready when it has softened but still retains a bit of firmness.
- When the rice is ready, take about 3/4 of the rice and add a few pinches of turmeric to the bottom of a mixing bowl. Add in the rice and stir to add a natural colouring to the rice. Add the colored rice back to the remaining rice. You will now have a mix of white and yellow.
- Preheat your oven to 375 degrees f
- Chop the mint and cilantro, mix them together and set aside.
- When the chicken is done cooking, prepare a 15 by 10 baking tray. This tray will be used to make three layers of rice and chicken,
- When the chicken is cooked, prepare your first layer of rice in the tray. Gently salt the first layer of rice. Add the chicken mixture and top with some of the chopped mint and coriander leaves. Repeat this process for the second layer. Your third layer should only consist of rice, coriander and mint leaves.
- After adding your final layer, cover the tray with foil and place it in the oven for 20 to 25 minutes.
- When the baking time has come to an end, remove the Biryani from the oven and give it a good mix.
- Top with some more cilantro, mint and serve!
Note : Biryani also pairs well with toppings such as nuts and fried onions.
Nutrition Blooms 