Mrs Lily Singh’s Low Fat Vegetable Biryani

(Contributed by Mrs Lily Singh, client of Heart Wellness Centre) 

Serves 8 
Ingredients
Basmati rice, 2 cups
Mixed vegetables (cauliflower, potato, French beans & carrot), chopped into small pieces, 3 cups
Green peas, ½ cup
Green chillis, finely sliced, 2
Medium-sized red onions, finely sliced, 3
Red chilli powder, 1 teaspoon
Cinnamon powder, 2 teaspoon
Cumin seeds, 1 teaspoon
Cloves, 4
Mustard seeds, ½ teaspoon
Black pepper powder, ½ teaspoon
Tomatoes (diced), 4
Low fat yoghurt, ½ cup
Cashew nuts, 3 tablespoon
Raisins, 3 tablesoon
Salt, 1 teaspoon
Olive oil, 1 teaspoon
 
Method
Wash the basmati rice and cook in a rice cooker, adding enough water, ⅔ of the  raisins  and all the cashew nuts.
Heat 1 tsp of oil in a wok. Add cumin seeds, mustard seeds and cloves. Stir.  Add onions and sauté for 1 minute. Add a little hot water if it is drying up.  Add green chillis, red chilli powder, and cinnamon.
Add potatoes and carrots, stir, cover and let it cook for a few minutes; add a little hot water if it’s too dry.
Add tomatoes, cauliflower, and French beans. Cover and cook, stirring occasionally until vegetables are cooked.
Add yoghurt to the pan. Bring to a boil. Add salt to taste. Turn off fire.
Fluff rice with a fork and add to the vegetables in the pan. Stir to mix well.
Garnish with coriander leaves and the rest of the raisins.
Serve with achar and mung bean curry or raita.
 
Note: For additional protein, you can add baked diced taukwa or low fat paneer. 

 

Approximate Nutritional Analysis (Per serving) 
Energy: 282 kcal
Fat: 3.4g
Protein: 7.6g
Carbohydrates: 57g
Sodium: 324mg
Fibre: 4.4g 
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