Prawn Biryani

Prawn Biryani is a fragrant and flavorful Indian dish made with marinated prawns and basmati rice, layered and cooked to perfection. This healthy version incorporates fresh spices and vegetables to create a satisfying and wholesome meal.

Ingredients

• Basmati rice - 150 grams
• Prawns (cleaned and deveined) - 200 grams
• Onion (thinly sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chilies (slit) - 2
• Cilantro (chopped) - 2 tablespoons
• Mint leaves (chopped) - 2 tablespoons
• Yogurt - 2 tablespoons
• Lemon juice - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Bay leaf - 1
• Cardamom pods - 2
• Cloves - 2
• Salt - to taste
• Olive oil - 2 tablespoons
• Water - 400 ml

Steps

1. Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes, then drain.
2. In a bowl, marinate the prawns with yogurt, lemon juice, turmeric powder, red chili powder, and salt. Set aside for 15 minutes.
3. Heat olive oil in a heavy-bottomed pot. Add cumin seeds, bay leaf, cardamom, and cloves. Sauté for 1-2 minutes until fragrant.
4. Add sliced onions to the pot and cook until golden brown. Stir in ginger-garlic paste and green chilies, cooking for another 2 minutes.
5. Add chopped tomatoes and cook until they soften. Mix in the marinated prawns and cook for 5-7 minutes until they turn pink.
6. Add chopped cilantro and mint leaves, then stir in the garam masala. Cook for another 2 minutes.
7. Layer the soaked rice over the prawn mixture and pour in the water. Adjust salt if necessary.
8. Cover the pot with a tight-fitting lid and cook on low heat for 20 minutes, allowing the rice to absorb the flavors.
9. Turn off the heat and let it sit, covered, for another 10 minutes. Fluff the biryani with a fork before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.4 L

Health Benefits

• Rich in protein from prawns, promoting muscle growth.
• Contains spices that may have anti-inflammatory properties.

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