Cauliflower Rice Chicken Biryani

Cauliflower Rice Chicken Biryani takes all the delicious flavors of Classic Chicken Biryani and lightens the recipe up with cauliflower rice and chicken breasts.

Cauliflower Rice Chicken Biryani on plateCAULIFLOWER RICE CHICKEN BIRYANI

Ethnic restaurants don’t usually have nutritional facts listed so it makes it difficult for those of us who are trying to keep track of what we are eating. This usually means we end up eating at more mainstream chain restaurants where they list caloric information.

Problem for me is I LOVE Indian food. I love it so much that Dinner, then Dessert is full of classic Indian recipes including a classic Chicken Biryani. But when you want to cut back on the rice and want to cut back on dark meat and how much ghee you are cooking with you need to make some adjustments.

So here we are with a delicious Cauliflower Rice (View my recipe for Cauliflower Rice to learn how to make your own) version of the classic Chicken Biryani. And I can assure you, it is delicious. If you feel like you need the mouth feel of rice you can add in ¼ cup of the normal amount of rice listed in my normal Biryani recipe just for the chew.

I specifically kept 4 full tablespoons of unsalted butter in this recipe because we cut out all other heavy sources of calories. We’re using white meat chicken and we have 0 carbs. So adding in 400 calories of butter for the entire recipe still leaves you at only 213 calories per serving. The spices cooked in a healthy amount of butter really shine.

Long story short, trust me on using the butter, you won’t blow your nutritionally sound day on this recipe, it can fit in quite nicely.

You can also serve this recipe with my delicious and easy recipe for Indian Chicken Curry. I like to top them both with a bit of nonfat greek yogurt mixed with shredded cucumber that I squeeze the liquid out of and some chopped garlic. I promise, you won’t miss your local Indian restaurant when you’ve finished this meal.

We also have Curry Chicken SaladThai Pineapple Chicken Curry and Mango Curry Chicken Salad on the blog if you’re looking for more curry recipes!

More Healthy Sides:

  • Cut up cucumber, tomatoes, sliced radishes
  • Cucumber salad
  • Steamed Vegetables
  • Roasted Vegetables – Squash or Broccoli

Cauliflower Rice Chicken Biryani in pot

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Cauliflower Rice Chicken Biryani

Cauliflower Rice Chicken Biryani takes all the delicious flavors of Classic Chicken Biryani and lightens the recipe up with cauliflower rice and chicken breasts.
Yield 6 servings
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine Indian
Author Sabrina Snyder
Cauliflower Rice Chicken Biryani in pot

Ingredients
 

  • chicken breasts , boneless skinless
  • teaspoon  kosher salt , divided
  • teaspoons  garam masala , divided
  • teaspoon turmeric , divided
  • 1 teaspoon cumin , divided
  • 1/2  teaspoons  chili powder
  • 4 tablespoons butter , divided
  • yellow onion , diced
  • teaspoons  ginger , minced
  • cloves garlic , minced
  • 1 jalapeno , deseeded, deveined and chopped
  • 6 cups cauliflower rice
  • 1/4  cup cilantro , chopped

Instructions

  • Cut the chicken into 1" chunks.
  • Season the chicken with ½ teaspoon kosher salt, 1 teaspoon garam masala, ½ teaspoon turmeric, chili powder and cumin.
  • Add 2 tablespoons of butter to the pan and cook the chicken on medium-high heat until cooked through.
  • Reduce the heat to medium, add 2 tablespoons butter to the pan and add the onion, cook until they become golden about 3 to 4 minutes, then stir in the ginger, garlic and jalapeños cooking 1 more minute.
  • Add the cauliflower rice, remaining salt, garam masala, turmeric and cumin and stir together well.
  • Cover and let cook for 4-5 minutes until the cauliflower rice is tender.
  • Stir in the chicken and let it heat back up just for 1 minute then serve garnished with cilantro.

Nutrition

Calories: 213kcal | Carbohydrates: 11g | Protein: 19g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 68mg | Sodium: 529mg | Potassium: 819mg | Fiber: 4g | Sugar: 4g | Vitamin A: 450IU | Vitamin C: 82.8mg | Calcium: 51mg | Iron: 1.4mg
Keyword: Cauliflower Rice Chicken Biryani

Skinny Chicken Biryani

About the Author: Sabrina Snyder

Sabrina is a trained professional chef who has cooked for private clients for over a dozen years. Experienced in handling dietary restrictions, allergies and picky kid eaters, she's well versed in coming up with healthy, yet flavorful recipes.

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Comments

  1. 5 stars
    Just yum! I can’t wait to make this Cauliflower Rice Chicken. I know its going to be a huge hit.