Known as a festive, regal dish in India and Pakistan, biryani is packed with flavor. Don’t be scared off by the long list of ingredients. The dish really is quick and easy to prepare.

　　

Ingredients

serves 4, scant 1 1/2 cups per serving

　　1 cup water and 2 tablespoons water, divided use

　　2/3 cup uncooked basmati rice

　　2/3 cup preshredded carrots

　　2 teaspoons canola or corn oil

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into strips about 2 x 1/4 inch

　　1 cup chopped onion

　　2 teaspoons grated peeled gingerroot

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　2 teaspoons ground cumin

　　1/2 teaspoon ground cardamom

　　1/2 teaspoon ground cloves

　　1/2 teaspoon turmeric

　　1/4 teaspoon black pepper

　　1/4 teaspoon cayenne

　　1 cup frozen green peas

　　1 cup fat-free, low-sodium chicken broth

　　1/8 teaspoon salt

　　1 tablespoon cornstarch

　　

Step 1

In a medium saucepan, bring 1 cup water to a boil. Stir in the rice and carrots. Cook using the package directions, omitting the salt and margarine.

　　

Step 2

Meanwhile, in another medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken, onion, gingerroot, and garlic for 3 minutes, stirring frequently.

　　

Step 3

In a small bowl, stir together the cumin, cardamom, cloves, turmeric, black pepper, and cayenne. Sprinkle over the chicken. Cook for 2 minutes, stirring frequently.

　　

Step 4

Stir in the peas, broth, and salt. Cook, covered, until the mixture comes to a boil, about 2 minutes. Reduce the heat to low and cook, covered, for 10 minutes, or until the chicken is no longer pink in the center and the vegetables are tender.

　　

Step 5

Pour the remaining 2 tablespoons water into a cup. Add the cornstarch, whisking to dissolve. Stir into the chicken mixture. Increase the heat to medium. Cook for about 2 minutes, or until the mixture is bubbly and slightly thickened, stirring constantly. Serve over the rice.

　　

Cook’s Tip

Step 6

For a spicier, more authentic biryani, stir an additional 1/4 teaspoon cayenne into the chicken mixture just before spooning over the rice.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 331

　　

Step 9

Total Fat: 4.5g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 1.0g

　　

Step 13

Monounsaturated: 2.0g

　　

Step 14

Cholesterol: 66mg

　　

Step 15

Sodium: 221mg

　　

Step 16

Carbohydrates: 40g

　　

Step 17

Fiber: 4g

　　

Step 18

Sugars: 5g

　　

Step 19

Protein: 32g

　　

Step 20

Dietary Exchanges

　　

Step 21

2 Starch

　　

Step 22

2 Vegetable

　　

Step 23

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals