FoodRef · Recipe for Chicken Biryani
Chicken Biryani
0 approve · 5 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (6)
- Vegan1.5
- Carnivore2.5
- Paleo3.0
- Keto2.5
- Low-FODMAP2.0
- Whole302.0
Caution (5)
- DASH4.2
- Mediterranean5.8
- Zone5.0
- Anti-Inflammatory6.2
- GLP-14.5
Approve (0)
None in this range
Ingredients
- 750g (1.5 lb) chicken thighs , skin on, bone in, halved along bone (Note 1)
- 2/3 cup (150 ml) yoghurt , plain
- 1/2 cup (125 ml) water
- 2 tbsp vegetable oil (or other plain oil)
- 6 garlic cloves , minced
- 2 tsp finely grated fresh ginger
- 1/8 tsp ground turmeric
- 1/4 tsp cinnamon
- 1/2 tsp cayenne (adjust spiciness to taste)
- 1/2 tsp ground cardamom
- 2 tsp garam marsala (Note 2)
- 2 tsp coriander
- 1 tbsp cumin
- 2 tbsp paprika , sweet / ordinary (not smoked)
- 1 3/4 tsp salt
- 2 tbsp salt
- 10 cloves
- 5 dried bay leaves
- 1 star anise
- 6 green cardamon pods
- 2 1/4 cups (450g) uncooked basmati rice (Note 3)
- 2 medium onions (yellow, brown) , halved and finely sliced
- 1 cup (250 ml) oil , for frying
- 1 tsp saffron threads (loosely packed) (Note 5)
- 2 tbsp warm water
- 1 cup coriander / cilantro , chopped
- 1/4 cup (60g) ghee or unsalted butter , melted (Note 6)
- Crispy onions (above)
- Chopped coriander / cilantro
- Yoghurt (Note 7)
Instructions
- Mix Marinade in a large pot (about 26cm / 11″ diameter). Add chicken and coat well. Marinade 20 minutes to overnight.
- Par Boiled Rice: Bring 3 litres / 3 quarts water to the boil, add salt and spices.
- Add rice, bring back up to the boil then cook for 4 minutes, or until rice is just cooked still a bit firm in the middle. Rice will taste salty at this stage, disappears in next stage of cooking.
- Drain immediately. Set aside. (Note 10 re: leaving whole spices in)
- Crispy Onions: Heat oil in a large saucepan over medium high heat. Cook onion, in batches, for 3 to 4 minutes, until golden brown. Don't burn – they become bitter.
- Remove onto paper towel lined plate. Repeat with remaining onion.
- Saffron: Place in a bowl, leave for 10 minutes+.
- Biryani: Place pot with chicken in it onto a stove over medium heat. Cover and cook for 5 minutes.
- Remove lid. Cook for 5 minutes, turning chicken twice.
- Remove from heat.
- Turn chicken so skin side is down – it should cover most of the base of the pot.
- Scatter over half the onion then half the coriander.
- Top with all the rice. Gently pat down and flatten surface.
- Drizzle saffron across rice surface in random pattern, then drizzle over ghee.
- Place lid on. Return to stove over medium heat.
- As soon as you see steam, turn down to low then cook for 25 minutes.
- Remove from stove, rest with lid on for 10 minutes.
- To Serve: Aim to serve it so you get nice patches of yellow rice, white rice, the curry stained rice + chicken (rather than all mixed up). To do this, use a large spoon and dig deep into the pot, and try to scoop up as much as you can in one scoop.
- Turn out into bowl – or onto platter. Garnish with remaining onion and coriander with yoghurt on the side (see Note 7 for Minted Yoghurt)
Diet-by-diet
Very high sodium from 1¾ tsp salt in marinade plus 2 tbsp salt in rice water, and skin-on chicken adds saturated fat, which conflicts with DASH principles despite the use of spices over processed seasonings.
Uses yogurt, olive-style oil substitutes, garlic, ginger, and warming spices that align with Mediterranean flavors, but the heavy use of ghee, frying oil, and refined basmati pull it away from the ideal pattern.
Contains chicken thighs, yogurt, and ghee/butter — multiple animal products make this fundamentally non-vegan.
While chicken is central, the dish is dominated by rice, onions, herbs, yogurt, and many plant-based spices, which are excluded on carnivore.
Chicken, spices, and ghee fit paleo, but the large quantity of basmati rice, yogurt, and vegetable oil are not paleo-compliant.
2¼ cups of basmati rice make this extremely high in carbohydrates, far exceeding keto limits despite the fatty chicken and ghee.
Contains 6 garlic cloves, 2 medium onions, and yogurt — all high-FODMAP triggers in significant amounts.
Yogurt, ghee/butter, rice, and vegetable oil are all non-compliant with Whole30 rules.
Provides protein from chicken and carbs from rice with some fat balance, roughly approximating the 40/30/30 macro ratio if portioned carefully, though rice load skews carb-heavy.
Turmeric, ginger, garlic, cinnamon, cardamom, coriander, and cumin offer strong anti-inflammatory benefits, partially offset by fried onions, vegetable oil, and refined white rice.
Provides lean-ish protein and some fiber from spices and herbs, but the large rice portion, fried onions, and ghee make it calorie-dense and less ideal for GLP-1 satiety goals.