If rice is a staple in your meals, no worries!
Brown rice which is a healthier substitute to white rice cuts the risk of diabetes by 16%.
Unpolished red rice and black rice too are healthier choices compared to white rice.
This recipe of paneer mutter biryani maintains the traditional flavours of a biryani but ups the health value by using brown rice.
Low-fat paneer used here is a good source of vegetarian protein but should be consumed in moderation. It may also be substututed by tofu which is a plant-based source of protein and is thus a healthier option.
2 cups cooked brown rice
½ cup cubes of low-fat paneer
¼ cup green peas, boiled
1 onion, finely chopped
1 teaspoon chilli-garlic paste
½ teaspoon ginger, minced
1 green chilli chopped fine
½ cup tomato puree
½ teaspoon red chilli powder
½ teaspoon biryani masala or garam masala
½ teaspoon kasuri methi
Salt, to taste
2 tablespoons milk
- Heat 1 tablespoon oil in a pan and saute the onions till they brown slightly.
- Add the chilli-garlic paste, ginger and chopped green chillies and saute for 1-2 minutes, stirring continuously.
- Add the tomato puree, red chilli powder, biryani /garam masala powder and kasuri methi. Mix well and cook on a medium flame till the raw aroma of the tomatoes disappears.
- Add 2-3 tablespoons of water, mix and continue cooking for 2-3 minutes.
- Add the paneer cubes, green peas and salt and combine well. Cook until most of the water evaporates; the mixture should be semi-dry.
- Add the rice and fold into the paneer and mutter mixture gently.
- Add two tablespoons of milk and cook for 1 minute.
- Serve hot.