One-Pot High-Protein Chicken Biryani

Ingredients

• 600 g Chicken breast (Diced)
• 200 g Basmati rice (Uncooked; wash before using)
• 1 Onion (Thinly sliced)
• 1 Red bell pepper (Diced)
• 150 g 0% fat Greek yogurt
• 100 g Peas (Frozen peas are fine)
• 100 ml Light coconut milk
• 300 ml Boiling water or chicken stock (Use boiling liquid)
• 1 tbsp Olive oil (Olive-oil spray may be used instead)
• 1 tsp Garam masala
• 1 tsp Ground cumin
• 1 tsp Paprika
• 0.5 tsp Ground turmeric
• 0.5 tsp Chilli powder (Optional)
• Salt (To taste)
• Black pepper (To taste)
• Fresh coriander (Chopped, optional garnish)
• Lemon (Juice, optional finishing ingredient)

Steps

1. 1

   Preheat the oven to 180°C (350°F). Use a large oven-safe pot or baking dish that can accommodate the rice, chicken, vegetables, and cooking liquid without overflowing.

2. 2

   Add the diced chicken breast, washed uncooked basmati rice, sliced onion, diced red pepper, Greek yogurt, peas, garam masala, cumin, paprika, turmeric, optional chilli powder, salt, pepper, and olive oil to the oven-safe pot or dish.

3. 3

   Pour in the light coconut milk and the boiling water or chicken stock. Mix thoroughly so the yogurt and spices are distributed through the liquid and the rice is evenly submerged.

4. 4

   Transfer the uncovered dish to the preheated oven and cook for about 60 minutes, or until the rice has absorbed the liquid and is tender and the chicken is cooked through. If checking with a thermometer, the thickest pieces of chicken should reach 165°F (74°C).

5. 5

   Remove the biryani from the oven and let it stand briefly. Fluff the rice gently with a fork, separating the grains without breaking up the chicken.

6. 6

   Taste and adjust the seasoning with additional salt or pepper if needed.

7. 7

   Finish with chopped fresh coriander and/or a squeeze of lemon, then serve hot.

Notes

The post reports approximate nutrition per serving of 540 calories, 48 g protein, 45 g carbohydrates, 15 g fat, and 5 g fiber. For meal prep, cool promptly, refrigerate in sealed containers, and reheat until piping hot; ensure the rice is thoroughly reheated only once.

Nutrition per serving

• main
• one-pot
• baked
• high-protein
• meal-prep
• family dinner
• South Asian-inspired