Real African Dishes: [MC-AllEthnic-Recipes] CL Chicken Biryani

Saturday, August 13, 2011

[MC-AllEthnic-Recipes] CL Chicken Biryani - 11.5 pts

* Exported from MasterCook *

CL Chicken Biryani - 11.5 pts

Recipe By :Jackie Mills, MS, RD,
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons canola oil
1 pound skinless boneless chicken breast -- cut into 1-inch pieces
1 cup chopped onion -- (about 1 medium onion)
1 jalapeño pepper -- seeded and minced
1 teaspoon minced fresh ginger
1 1/2 teaspoons garam masala
3/4 teaspoon ground cumin
1/2 teaspoon salt
2 garlic cloves -- minced
2 cups chopped plum tomato -- (about 2 tomatoes)
1 cup uncooked basmati rice
1/3 cup golden raisins
1 can fat-free less-sodium chicken broth -- (14-ounce)
1/4 cup chopped fresh cilantro
1/4 cup sliced almonds
4 lime wedges

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger, garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice, raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro. Sprinkle with almonds; serve with lime wedges.

Yield: 4 servings (serving size: 1 1/2 cups rice mixture, 1 tablespoon almonds, and 1 lime wedge)

Description:
"11.5 pts plus"
Cuisine:
"Indian"
Source:
"Cooking Light, JANUARY 2009"
S(Formatted by Chupa Babi):
"Aug 2011"
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Per Serving (excluding unknown items): 444 Calories; 10g Fat (20.0% calories from fat); 34g Protein; 56g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 384mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 2155 0 0 0 0 0