Would yous telephone weep upwardly me a liar if I were to tell yous that I tin forcefulness out brand Biryani using only ONE teaspoon oil??? Well, the proof is here. Why don't yous endeavour this recipe for yourself in addition to encounter how it turns out?? You don't demand your nutrient to hold upwardly oozing oodles of crude oil for it to hold upwardly tasty. This is something that was ingrained inward me at a really immature historic catamenia past times my mother. She managed an entire calendar month with only 1/2 liter oil!! This included making the occasional fried items too.. Cooking good for yous in addition to eating good for yous is a heed thing. You choose to retrain your heed to "think healthy". This is what nosotros at Team DFT do. We intend healthy, nosotros create good for yous in addition to nosotros desire to promote this with everyone that nosotros come upwardly across. It has to hold upwardly a prototype shift.
This calendar week is Eid for our Muslim brothers in addition to sisters. In their honor, Team DFT is bringing to yous a diversity of healthy, delicious biryanis in addition to pulaos that yous tin forcefulness out brand in addition to bask inward your homes.
Creating Recipes with a Cause!
I am a proud DFT blogger.
I am a proud DFT blogger.
To acquire most DFT, read this link.
To regard to a greater extent than DFT recipes, Click here!
Being a diabetic does non hateful that yous cannot swallow carbohydrates ( rice )at all! You exactly choose to hold upwardly mindful of what yous swallow in addition to how much yous eat. Diabetes educator Emmy Suhl of Joslin Diabetes Center inward Boston states " in that place is no such affair every bit a diabetes diet." The best diet for soul with diabetes is your basic, good for yous diet." Just swap unhealthy nutrient with good for yous foods. Fill your plate upwardly with non-starchy vegetables in addition to a modest subdivision of rice the means I choose done inward this plate with the biryani. This means yous would choose satisfied your palate in addition to your stomach. I hope yous that yous volition non walk away hungry!!
Without farther ado, allow me tell yous most this Fish Dum Biryani that I choose made today in addition to what I did to acquire inward healthy. The basic recipe for this is courtesy 1 of my really talented cousins, Seema. Seema is an first-class cook. I beloved her food. I choose modified her recipe to acquire inward fifty-fifty healthier. I choose used parboiled basmati rice instead of regular basmati rice.
Parboiled basmati rice is less processed, has to a greater extent than nutritional value in addition to gives a amend yield per loving cup of uncooked rice with iii cups for each loving cup of uncooked rice every bit compared to ii cups cooked rice per loving cup of uncooked regular basmati rice. The base of operations for this Biryani is cilantro( coriander leaves), mint leaves, greenish chillies, ginger in addition to garlic. I added dill to this which in addition to the Biryani fifty-fifty to a greater extent than flavorful in addition to added additional dietary fiber in addition to nutrients. Coming to the fish, I unremarkably brand this with kingfish steaks only. The argue beingness that Kingfish steaks don't disintegrate. They concur themselves upon cooking. This fourth dimension however, I decided to acquire inward healthier past times also using Salmon ( Rawas) steaks. Salmon every bit nosotros all know is extremely nutrient dense. I choose broiled the fish instead of searing them inward oil. Last but non the least, the biggest alter I made to brand this Biryani good for yous is baking the onion slices inward the oven to brand them crispy instead of deep frying them!! This was something I choose been wanting to experiment with for a long fourth dimension now. I tried past times baking fiddling flake of scarlet onions in addition to fiddling flake of white onions to encounter which 1 fairs better. I constitute that the scarlet onions gave amend results. The only crude oil I used is 1 tsp crude oil to sauté onions, tomato plant in addition to the greenish masala. I also wanted to brand this recipe such that it is uncomplicated in addition to slow to make. I intend I choose accomplished that. I choose thence given options to arrive at the unlike steps inward the recipe inward a good for yous manner. Please practice portion your thoughts in addition to opinions.
Servings: 6-9 people ( Serving size: 1 modest fish steak served with 1 loving cup biryani rice).
Ingredients:
For marination:
Fish steaks: 6-8 modest steaks ( if large pieces, occupation 3-4, most 600 grams). I choose used a mix of Kingfish( Surmai) in addition to Salmon( Rawas).
Salt: 1 tsp
Black pepper powder: 1/2 tsp
Lemon juice: from 1 modest lemon.
For grinding:
Coriander leaves( cilantro): 1 modest bunch, leaves plucked in addition to separated.
Mint leaves: 1/2 cup
Green chillies: half dozen medium sized ( yous tin forcefulness out adapt based on your spice levels).
Ginger: 1 inch piece, chopped
Garlic: 4-6 medium cloves, chopped
Salt: 1/2 tsp
Water : 1 cup
For the curry:
Cooking crude oil : 1 tsp
Onion: 1 medium, chopped
Tomato: 1 small, chopped
Dill leaves: 1 cup
Cinnamon stick: 1 1 inch piece
Garam masala: 1/2 tsp
Salt: 1/4 tsp
Water: 1 cup
For the Biryani rice:
Water: 12 cups
Parboiled basmati rice: iii cups
Cinnamon stick: 1 1 inch piece
Cloves: iii nos
Cardamom: iii nos
Bay leaf: 1 medium-sized
Saffron threads: 3-4 nos
Fried ( baked)onions: 1/2 cup, for garnish ( optional)
Method:
1. Wash the basmati rice thoroughly, soak it inward H2O for 1 hour. Drain in addition to proceed aside.
2. While the basmati rice is beingness soaked, launder the fish slices, marinate with salt, dark pepper in addition to lemon juice for minimum of xv mins.
3. Preheat the oven at 450 deg F .Slice 1 large onion thinly. Spread it on a baking canvass in addition to identify it inward the middle rack of the oven.
4.Grind together all the ingredients listed under" for grinding" to a shine glue in addition to proceed aside.
5. Arrange the fish inward a unmarried layer on a baking sheet. Broil the fish ii mins on each side. Do non create the fish completely. ( If yous practice non choose the alternative of broiling yous tin forcefulness out sear the fish on both sides on a tawa ( skillet/griddle) . Keep aside.
6. Bring 12-15 cups H2O to a boil. Add to it the soaked in addition to drained basmati rice , salt, cardamom, cloves, cinnamon, bay leafage in addition to salt. Cook until the rice is Al-dente, about 10 mins. Turn off the flame, drain the rice completely. Now mix inward the saffron threads. Keep aside.
7.In a sauté pan, estrus 1 teaspoon oil. Add chopped onions in addition to sauté until they plow slightly golden.
Add the chopped tomatoes, in addition to sauté until they are wilted.
Add garam masala pulverisation in addition to sauté for a distich of seconds. Now add together the footing paste, dill leaves in addition to allow it create for 2-3 mins.
8. In an earthen pot/ regular pot layer the fish curry in addition to the rice, starting with the fish curry in addition to ending with the rice.
10.Now identify this handi on a tawa ( griddle) in addition to allow it create for xv mins on really depression flame.
11. Just earlier serving, mix it gently. The fish pieces may break.
12. Serve hot with raita, onion slices in addition to whatever other salad of your choice. I choose served with cucumber raita , cabbage-red radish slaw in addition to slices of cucumber in addition to onion.
Enjoy.
Cooking made easy:
The procedure of Dum is only optional. If yous don't desire to hold upwardly bothered, exactly layer the fish curry an rice , garnish with fried onions, dill/ cilantro in addition to serve hot with raita/ salad of your choice. It volition soundless sense of savor delicious.
The other options of making Dum Biryani is past times placing the pot inward the oven in addition to baking it for 15-20 mins at 350 deg F.
There is some other slow means of doing Dum Biryani. I telephone weep upwardly it the modern way. Just layer the fish curry in addition to rice inward an electrical rice cooker, garnish it with fried onions in addition to press " cook" push on the rice cooker. Comes out perfect!
Footnotes ( Tip for good for yous living):
Now allow us await at the wellness benefits of some of the fundamental ingredients used inward this Biryani. First in addition to foremost is parboiled rice. Parboiled rice has a lower GI of 38 compared to white basmati rice which has a GI of 52 in addition to regular white rice has a GI of 89 and thence prevents blood refined saccharify spikes. Parboiled rice has also been constitute to choose less starch, to a greater extent than fiber, calcium, potassium, Vit B-6 than regular white rice and is gentle on the digestive system. Read the references for farther information.
We all know that Salmon is keen for our wellness every bit it is 1 of the best sources of pump good for yous omega-3 obese acids. Quite oft people with diabetes endure from other co-morbidities similar high blood pressure, pump problems in addition to obesity. Omega-3 obese acids are supposed to promote amend functioning of the cardio-vascular system. You tin forcefulness out observe to a greater extent than data most all the wellness benefits of salmon in the references cited below.
Dill is a really rigid herb. Influenza A virus subtype H5N1 fiddling flake goes a long way. It belongs to the same family as parsley, cumin in addition to bay leaf. It is a keen source of calcium, manganese, Fe in addition to flavonoids known for their anti-inflammatory, anti-oxidant in addition to anti-viral properties. Dill has strong anti-microbial properties. Dill has been purported to regulate insulin levels inward diabetics in addition to also assistance cut down triglyceride in addition to cholesterol levels thereby beingness heart-healthy too. Dill also is keen for digestive issues every bit it has anti-spasmodic properties. Dill is might assistance stabilize irregular menstrual cycles and help promote fertility inward women. You tin forcefulness out read to a greater extent than inward references below.
References:
http://healthyeating.sfgate.com/benefits-parboiled-rice-7618.html
http://www.livestrong.com/article/274189-parboiled-rice-vs-brown-rice-nutrition-health-benefits/
http://www.livestrong.com/article/117686-health-benefits-salmon/
http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
http://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon
http://www.livestrong.com/article/140378-health-benefits-dill-weed/
http://healthyeating.sfgate.com/health-benefits-dill-weed-5958.html
Disclaimer:
I am non a nutritionist or dietitian. My cognition in addition to data is based on my interrogation and reading from unlike resources. Please consult your doc or dietitian before making any changes to your diet.
Go ahead , indulge in addition to celebrate with all these other Biryanis & Pulaos from team DFT!
Shailja: Shrimp Biryani
Prachi: Soya Nuggets Garden Biryani
Parvathy: Quinoa Lentil Chicken Biryani
Anupama: Mint Biryani Using Brown Rice
Apsara: Mixed Vegetable Brown Rice Pilaf
Food for thought:
The means to acquire started is to quit talking in addition to create doing. Unknown