Masoor Biryani (Low Cholesterol)

Tarla.Dalal's picture

Mar. 26, 2014

Bring rice and fibre-rich masoor together to create a low-cholesterol but infinitely tasty biryani. A special masala, and a thoughtful method of preparation make the Masoor Biryani a grand fare despite using minimal fat and avoiding unhealthy cooking techniques. You will love the outcome.

Ingredients

For rice
Water 3 Cup (48 tbs)
Bay leaves 2
Cinnamon stick 2
Cloves 4
Cardamom 2
Brown rice 1 Cup (16 tbs) , soaked for 15 minutes and drained
Salt To Taste
For masala paste
Coriander seed 1 Tablespoon
Poppy seeds 2 Teaspoon
Chopped ginger 1 Tablespoon
Cumin seeds 1 1/2 Teaspoon
Garlic cloves 4
Bay leaf 1
Cardamom 1
Water 1 Tablespoon (as needed)
For the masoor mixture
Masoor 3/4 Cup (12 tbs) , soaked in water for 6 hours, drained well (whole red lentil)
Oil 2 Teaspoon
Finely chopped onion 1/4 Cup (4 tbs)
Finely chopped tomato 3/4 Cup (12 tbs)
Water 14 Tablespoon (2 tablespoons +3/4 cup)
Lemon juice 1 Teaspoon (Optional)
Other ingredient
Low fat milk 2 Tablespoon (99.7% fat
For garnish
Finely chopped coriander 1 Tablespoon

Directions

MAKING

For Rice:

1. In a deep skillet, heat water, add the bay leaf, cinnamon, cloves, cardamom, rice and salt. Stir occasionally, cover and cook over medium flame for 10-15 minutes. Discard bay leaf and cinnamon from rice, divide into 2 equal portions and set aside.

For Masala Paste:

2. In blender, add coriander seed, poppy seed, ginger, cumin seeds, garlic, bay leaf, and cardamom. Blend into smooth paste using little water.

For Masoor Mixture:

3. In a non-stick pan, heat oil, add onion and saute over medium flame for 1-2 minutes.

4. Add masala paste, stir and saute for 30 seconds. Add tomato, 2 tablespoons water and cook for 1-2 minutes.

5. Stir in masoor, salt and ¾ cup of water and cook for 10 minutes or until the water evaporates and the masoor is done.

6. Add lemon juice and mix well.

FINALIZING

7. Into a greased baking dish, pour 1 tablespoon of low-fat milk. Put a portion of the rice and spread evenly.

8. Top the rice with the masoor mixture, followed by a layer of remaining rice. Drizzle the remaining milk on top.

9. Cover and bake in a preheated 200 degree C or 400 degree F oven for 20 minutes or microwave on HIGH for 4-5 minutes.

SERVING

10. Serve hot garnished with coriander.

Recipe Summary

Difficulty Level: Medium
Cook Time: 55 Minutes
Ready In: 55 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 378Calories from Fat 52

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 114 mg4.75%

Total Carbohydrates 68 g22.7%

Dietary Fiber 12 g48%

Sugars 2 g

Protein 15 g30%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet