High-Protein One-Pot Chicken Biryani

Ingredients

• 600 g Diced chicken breast (Approximately 21.2 oz; cut into cubes.)
• 200 g Uncooked basmati rice (Approximately 7 oz; rinsed, as shown in the video.)
• 1 Onion (Approximately 5.3 oz; thinly sliced.)
• 1 Red bell pepper (Approximately 3.5 oz or 3/4 cup; diced.)
• 150 g Nonfat plain Greek yogurt (0% fat; approximately 5.3 oz.)
• 100 g Peas (Frozen peas may be used; approximately 3.5 oz.)
• 100 ml Light coconut milk (Approximately 3.4 fl oz or 2/5 cup.)
• 300 ml Boiling water or chicken stock (Approximately 10.1 fl oz.)
• 1 tbsp Olive oil (May be replaced with olive oil spray.)
• 1 tsp Garam masala
• 1 tsp Ground cumin
• 1 tsp Paprika
• 0.5 tsp Ground turmeric
• 0.5 tsp Chili powder (Optional.)
• Salt (To taste.)
• Black pepper (To taste.)
• Fresh cilantro (Chopped, for garnishing; quantity not specified in the source.)
• Lime (For squeezing over the top, optional; quantity not specified in the source.)

Steps

1. 1

   Preheat the oven to 180 °C. Use an ovenproof pot or deep baking dish large enough to hold the rice and liquid without overflowing.

2. 2

   Add the rinsed basmati rice, diced chicken, sliced onion, diced bell pepper, and peas to the dish.

3. 3

   Add the nonfat Greek yogurt, light coconut milk, boiling water or chicken stock, and olive oil.

4. 4

   Add the garam masala, cumin, paprika, turmeric, optional chili powder, salt, and black pepper. Mix everything very well to distribute the seasonings and ensure the rice is submerged in the liquid.

5. 5

   Place the pot or baking dish in the oven and cook for 60 minutes at 180 °C, until the rice is tender, the liquid has been absorbed, and the chicken is fully cooked, with no pink parts in the center.

6. 6

   Carefully remove from the oven and let it rest for a few minutes. Gently fluff the rice with a fork without crushing the grains, then taste and adjust the salt and pepper.

7. 7

   Garnish with chopped fresh cilantro or a few drops of lime juice before serving.

Notes

The source states approximately 540 kcal, 48 g of protein, 45 g of carbohydrates, 15 g of fat, and 5 g of fiber per serving. For meal prep, divide into four portions after cooking and refrigerate; reheat until piping hot. Since the rice cooks directly in the oven, make sure it is covered by the liquid before baking.

Nutrition per serving

• main course
• Indian
• high-protein
• one-pot meal
• baked
• meal prep
• family dinner