Fitness Coach Reveals 55g Protein Chicken Biryani Recipe
Yogurt-spiced chicken biryani offers 55g muscle-building protein.
A fitness coach has shared a high-protein version of the popular Indian dish Chicken Biryani, offering a simple recipe that delivers around 55 grams of protein per serving while retaining the rich flavours of the traditional meal. The recipe is designed for people looking to maintain a balanced diet without giving up familiar comfort foods.
According to the coach, the protein-packed biryani relies on lean chicken, measured portions of rice, and minimal oil to keep the dish nutritious. The recipe begins by marinating boneless chicken pieces with ingredients such as yoghurt, ginger-garlic paste, turmeric, chilli powder, garam masala, salt, and lemon juice. The chicken is left to rest for about 20 to 30 minutes so the spices and yoghurt can tenderise the meat and enhance the flavour.
While the chicken marinates, basmati rice is partially cooked in boiling water with whole spices such as bay leaves, cloves, cardamom, and cinnamon. The rice should be about 70 percent cooked before being drained. Meanwhile, onions are sautéed in a pan until golden brown, after which the marinated chicken is added and cooked until tender.
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Once the chicken is nearly done, the semi-cooked rice is layered on top of the meat along with chopped coriander, mint leaves, and a small drizzle of ghee for aroma. The pot is then covered and cooked on low heat for about 10 to 15 minutes so the rice and chicken absorb the spices and steam together in the traditional “dum” style.
The fitness coach noted that the high protein content mainly comes from the chicken portion, which typically provides over 50 grams of protein depending on the quantity used. Pairing the dish with a light yoghurt-based side such as Raita can further improve the nutritional balance while adding freshness to the meal.
Nutrition experts say recipes like this are gaining popularity as more people try to combine fitness-focused diets with traditional cuisine. By adjusting cooking methods, using lean meat, and controlling oil or ghee quantities, classic dishes such as chicken biryani can be made both flavourful and suitable for those aiming to increase their daily protein intake.
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