Healthy Microwave Veg Biryani
OK.. I admit this is a bit older attempt. But it was wonderful and colorful too :).. I am a pure vegetarian and my Husband loves non-veg. He doesnt get a chance to have his fav. recipes that often for the reason I cant make them and he is too lazy to prepare himself :P :P ... So, I made this one with the hope of him getting the non-veg taste but the real fight was to lower the quantity of oil .. I surfed blogs and tried some of my own things.. It turned out to be soooo gud and he couldnt believe that I used only a tsp of oil :).. Try this.. you will surprise yourself .. :D Source: http://uk-rasoi.blogspot.com/2011/07/healthy-microwave-veg-biryani.html
Estimated Nutrition (whole recipe, rough)
Counts 16 of 18 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1. Basmati Rice - 2 cups
- 2. Mixed Vegetables : Carrot, Green Peas, Beans, cauliflower, brocolli ( chopped finely)
- 3. 3 Onions - Thinly sliced vertically
- 4. 2 Large tomatoes, pureed
- 5. Ginger-garlic paste - 1 tsp
- 6. Chopped Coriander Leaves - 1/2 cup
- 7. Turmeric Powder - 1/2 tsp
- 8. Red Chilli Powder - 1 tbsp
- 9. Coriander Powder - 1 tsp
- 10. Cumin Powder - 1 tsp
- 11. Garam Masala Powder - 2 tsp
- 12.Milk - 3 tbsps
- 13. Cardamom powder - 1/2 tsp ( Elaichi )
- 14. Clove - Cinnamon powder - 1/2 tsp ( laung- dalchini powder)
- 15. Salt to taste
- 16. 1 Tsp oil
- 17. 1 Cup low fat yoghurt
- 18. 1 tsp black peppercorns ( sabut gol kali mirch)