Republic Day 2022: Pamper your taste buds with this healthy tricolour biryani

Celebrate the spirit of Republic Day 2022 with your culinary skills, and try this healthy and special version of a tricoloured chicken biryani.
healthy biryani for eid
Celebrate Eid with this healthy mutton biryani recipe! Image courtesy: Shutterstock
Team Health Shots Published: 26 Jan 2022, 11:12 am IST
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On a cold winter day, what’s a better comfort food than steaming hot chicken biryani? Oh, we know that just the thought of it is salivating. Now if you have set your mind to cook it up today on Republic Day, why not infuse it with the tricolour spirit?

Yes, you have all the time on this national holiday to take a break from work, and test your cooking skills. Just gather the ingredients and get down to making this delish biryani for yourself and your loved ones.

chicken biryani
Chicken is rich in protein. Image courtesy: Shutterstock

What’s special about this recipe is that it is made from short grain rice and foxtail millet. While short grain rice has a higher glycemic index (GI) and carbohydrate content as compared to long-grain or wholegrain rice, foxtail millet is loaded with benefits which promote heart and bone health, apart from weight loss. And chicken, as we all know, is a great source of protein.

How to make a healthy version of tricolour chicken biryani for Republic Day

This recipe has been suggested for HealthShots readers by Vikram Ganpule, Food and Beverage Specialist at MCBC – Mutton Curry and Butter Chicken!

Ingredients for chicken biryani

Chicken stock

1. Chicken bones-Ask for a clean dressed carcass cut into 2 inch pieces or just wings with skin on
2. Green cardamom
3. Mace
4. Clove
5. Cinnamon
6. Bay leaf
7. Green chilli- washed and slit lengthwise into half
8. Ginger – peeled /washed/crushed lightly
9. Garlic peeled and crushed lightly
10. Fresh coriander (roots only, cut roughly)

Common ingredients to all 3 colours

1. Chicken curry cut—only leg and thigh with bone—1.2 kg bird
2. Salt
3. Meetha Attar (edible)
4. Kewra water
5. Gulab Jal-edible
6. Powder of mace and green cardamom
7. Garam masala powder
8. Mint leaves
9. Ginger julienne
10. Green chili slit lengthwise into half
11. Ghee
12. Ginger and garlic paste
13.Green cardamom
14. Black cardamom
15. Cloves
16. Cinnamon
17. Bay leaf
18. Chicken stock
19. Lemon juice
20. Shahi jeera

Millets are a powerhouse of nutrients. Image courtesy: Shutterstock

Green colour
Foxtail millet
Chlorophyll (you can buy the powdered version)

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White colour
Short grain rice

Saffron colour
Foxtail millet

1. Wash the bones under cold running water and pat dry
2. Add them to a pot, fill with cold water and heat it till it comes to a boil
3. Drain the water—wash bones under cold running water again
4. Repeat the above—only this time once water boils-turn it to simmer and add all
the balance ingredients of the stock recipe—simmer for 4 hours-if water level goes down below bone level use hot water to top up
5. Strain stock through a strainer and then through a muslin cloth-cool it

Foxtail millet
Wash well in cold water—soak in hot water for 1 hour

Short grain rice
Wash well in running cold water and soak in cold water for an hour

Chicken and the Dum
1. Marinate chicken in salt for 1 hour
2. Heat ghee in a heavy bottom pot or use a pressure cooker vessel-add green cardamom/black cardamom/cloves/cinnamon/bay leaf
3. When they sputter add ginger and garlic paste and sauté well-add hot water if paste sticks to the bottom
4. Now add chicken and sauté well till about 50 percent cooked
5. Add stock and bring to a boil-check seasoning-add attar/kewra/gulab jal/garam masala powder/mace cardamom powder
6. Add mint leaves/ginger julienne/slit green chili/lemon juice/shahi jeera
7. At this stage add chlorophyll for green/saffron for orange/nothing for white.
Now add foxtail millet and rice to (green, saffron) and white respectively.
Cook till water almost dries out. At this point, millets and rice and chicken should be about 90 percent cooked and stock also reduced by about 85-90 percent.
8. Cover pots with a lid ad turn gas to low and leave to Dum for 10-15 minutes
9. Turn gas off after 15 minutes and leave covered for at least 20-30 minutes before opening.


Foxtail millet:chicken:stock = 1:2:2
Rice:chicken:stock = 1:2:2
Chicken bones:water = 2.75 kg:5.75 liters
Ginger:garlic for paste = 1:2
Chicken:ghee = 1:.15
Mace:green cardamom for powder= 1:1

Happy eating!

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