White Gravy Biryani


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Caraway flavoured brown rice, layered with an assortment of colourful vegetables cooked in a subtly spiced gravy, the White Gravy Biryani is a mouth-watering and sumptuous dish – almost a one-pot meal! It has lots of garlic and ginger, which help to counterbalance the effects of sodium and make this dish suitable for those with hypertension. The use of brown rice instead of polished varieties adds to the fibre content of this dish, making it all the more heart-friendly.

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Preparation Time:    Cooking Time:    Baking Time:  10-15 minutes   Baking Temperature:  200°c (400°f)    Makes 6 servings
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Ingredients


For The Rice
2 1/4 cups cooked brown rice (chawal)
1 tsp oil
1 tsp caraway seeds (shahjeera)
1/4 tsp salt

For The Vegetables
1/2 cup chopped onions
1/2 cup cauliflower florets
5 garlic (lehsun) cloves
1” piece of ginger (adrak)
3 cardamoms
2 cloves (laung / lavang)
1 bayleaf (tejpatta)
1 tsp finely chopped green chillies
1 1/2 cups boiled mixed vegetables (french beans , carrots and green peas)
1/4 cup low-fat curds (dahi)
1 tsp oil
1/8 tsp salt

Method
How to proceed

  1. Heat the oil in a broad non-stick pan, add the caraway seeds and sauté on a medium flame for a few seconds.
  2. Add the brown rice and salt and mix well. Keep aside.

For the white gravy

  1. Combine the onions, cauliflower and ¾ cup of water in a deep non-stick pan, mix well and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Keep aside to cool completely.
  2. Once cooled, combine the onion-cauliflower mixture, garlic and ginger and blend in a mixer to a smooth paste. Keep aside.
  3. Heat the oil in a broad non-stick pan and add the cardamoms, cloves and bay leaf and sauté on a medium flame for a few seconds.
  4. Add the prepared onion–cauliflower paste and sauté on a medium flame for 1 minute.
  5. Add the green chillies, mixed vegetables, 3 tbsp water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  6. Remove from the flame, add the curds and salt, mix well and keep aside.

How to proceed

  1. In a broad non-stick pan, spread a layer of rice and top with a layer of the white gravy.
  2. Repeat the layers till all the rice and white gravy are used.
  3. Bake in a pre-heated oven at 200°c (400°f) for 5 to 7 minutes.
  4. Serve hot.

Nutrient values per serving
EnergyProteinCarbohydratesFatFibreSodiumCalcium
126 kcal 3.5 gm 22.2 gm 2.5 gm 3.1 gm 204.8 mg 49.8 mg

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 on 24 Mar 15 02:01 PM


A filling one dish meal...was quite surprised to know that with restricted amount of salt also rice delicacies can taste so good.