Low Calorie Chicken Yakhni Pulao

Low Calorie Chicken Yakhni Pulao combines flavor, tradition, and health consciousness in one tantalizing dish with only 398 calories per serving! This beloved recipe brings together tender chicken, fragrant rice, and a delicate blend of spices, all cooked to perfection in a nourishing broth.

What sets this dish apart is its commitment to keeping calories in check without compromising on taste or satisfaction. Get ready to savor this guilt-free meal, as we dive into the secrets of creating the ultimate low-calorie chicken yakhni pulao.

What makes this pulao low calorie?

What sets this pulao apart in terms of being low in calories? Well, let me break it down for you.

Lean Chicken Breast: Unlike traditional pulaos that often have whole chicken with fatty pieces or other calorie-rich meats like mutton or beef, this recipe opts for lean boneless, skinless chicken breast. By choosing this leaner protein option, we’re cutting out the excess fat without sacrificing on taste, and getting good amount of protein.

Less Oil: I’ve also made a mindful adjustment when it comes to oil. Instead of drowning the dish in oil like some traditional recipes, we use just 1/8 cup (which translates to about 23g). This small change significantly reduces the calorie count. Think about it: if we followed the path of tradition with atleast1/2 cup of oil, each serving would pack a hefty 550 calories!

No Other Fatty Ingredients: And here’s the kicker—no other high-calorie ingredients sneak their way into this recipe. We’re keeping it clean and simple, focusing on wholesome flavors with lots of traditional herbs and spices. w

No unrealistic changes: Sure, we could opt for brown rice or whole grain rice to up the nutritional ante so it would contain a lot more fiber and keep you more full. But let’s be real—brown rice isn’t everyone desi person’s cup of chai. Instead, the goal here is to make practical tweaks to our beloved traditional dishes, making them healthier and lower in calories while still staying true to the soul-satisfying flavors we know and love.

Chicken Pulao 101

1. Characteristics of a Perfect Pulao:
   • Fluffy Rice: The rice grains should be cooked to perfection, fluffy, and separate, avoiding any mushiness.
   • Moist and Rich: Each grain should be moist and rich with flavor, yet not oily.
   • Pale Yet Flavorful: While the rice may appear pale, it should be bursting with aromatic flavors, catering to personal preferences.
2. Type of Rice for Chicken Pulao:
   • Fragrant Basmati: The ideal rice for pulao is fragrant, long-grain Basmati rice. It should be cooked to a tender consistency, never overcooked or mushy. Soaking the rice beforehand and maintaining the correct water-to-rice ratio ensures optimal results, although it may take some practice to get it just right.
3. Choice of Chicken Cut:
   • Bone-In Chicken or boneless? We use boneless, skinless chicken breast here as its a low calorie, protein rich option. Traditionally, we use bone-in chicken.
4. Desired Color of Pulao:
   • Caramelization of Onions: The color of the pulao largely depends on the caramelization of onions. For a lighter hue, sauté the onions without browning them, achieving a delicate yet flavorful base.
5. Use of Bouquet Garni or Spice Potli:
   • Optional: While some recipes utilize a bouquet garni or spice potli to contain whole spices for easy removal, this recipe simplifies the process by straining the yakhni/stock, eliminating the need for additional tools.

Low Calorie Chicken Yakhni Pulao: What You Need

For The Yakhni

• 15 g whole coriander
• 12 g fennel seeds
• 4 g cinnamon sticks
• 4 g cumin seeds
• 4 pieces whole black pepper (less than 1 g)
• 4 pieces black pepper cloves (less than 1 g)
• 6 green cardamoms (less than 1 g)
• 1 bayleaf (less than 1 g)
• 10 g garlic cloves
• 22 g ginger garlic paste
• 89 g onion
• 5 g green chili

Chicken Pulao

• 288 g long grain Basmati rice (1.5 cups)
• 23 g canola or sunflower oil
• 93 g onion
• 1 bayleaf
• 2 g cinnamon stick
• 5 pieces green cardamom (less than 1 gram)
• 3 pieces whole black pepper (less than 1 gram)
• 3 pieces pepper cloves (less than 1 gram)
• 400 g boneless skinless chicken tender breast
• 19 g ginger garlic paste
• 2 g Kashmiri red chili powder
• 4 g salt or to taste!
• 3 g roasted coriander powder or crushed
• 3 g roasted cumin powder or crushed
• 9 g chicken stock cube
• 13 g Shan Punjabi Yakhni Pulao Masala

How to make Low Calorie Chicken Yakhni Pulao

1. Prepare the Rice:
   • Weigh and wash 288g of long-grain Basmati rice until water runs clear.
   • Soak rice for at least 30 minutes.
2. Prepare the Yakhni:
   • In a pot, add: 15g whole coriander, 12g fennel seeds, 4g cinnamon sticks, 4g cumin seeds, 4 pieces whole black pepper, 4 pieces black pepper cloves, 6 green cardamoms, 1 bay leaf, 10g garlic cloves, 22g ginger garlic paste, 89g onion, and 5g green chili. You can put these ingredients when the pot is on the kitchen weighing scale, and press ‘on’ before you add another ingredient. Once everything is in, then move the pot to the stove.
   • Bring to boil, then simmer covered for 20 minutes.
   • Strain yakhni and set aside.
3. Cook the Chicken Pulao:
   • Heat 23g oil in a medium-large pot.
   • Add 93g sliced onion, bay leaf, 2g cinnamon stick, 5 pieces green cardamom, 3 pieces whole black pepper, and 3 pieces pepper cloves.
   • Cook until onion is desired color.
   • Add 19g ginger garlic paste and 400g boneless chicken breast (cut into pieces of your liking).
   • Saute until color changes.
   • Add 2g Kashmiri red chili powder, 4g salt, 3g roasted coriander powder, 3g roasted cumin powder, 13g Shan Punjabi Yakhni Pulao Masala, and 9g chicken stock cube. You can keep these ready in a bowl.
   • Cook and stir on high flame, adding water as needed.
   • Pour in prepared yakhni.
   • Add soaked rice and water as needed to cook the rice.
   • Bring to boil, let water reduce till you see bubbles on the surface, then simmer covered on low for 15 minutes.
   • Divide into 5 portions. Enjoy your Low Calorie Chicken Chicken Yakhni Pulao!

How to weigh and store chicken yakhni pulao portions

Here’s a simplified step-by-step guide to weighing and storing your chicken yakhni pulao portions:

1. Prepare Containers: Get 5 air-tight containers or Tupperware ready for storing your pulao portions.
2. Set Up Weighing Scale: Place another cooking pot or a large bowl on the kitchen weighing scale and press start to reset it to zero.
3. Measure Pulao: Transfer the entire cooked yakhni pulao into this cooking pot. The value you see on the scale is the weight of the whole pulao.
4. Calculate Portion Size: Use the calculator on your phone to divide this total weight by 5. This will give you the weight of each portion.
5. Portion Pulao: Place one Tupperware on the kitchen weighing scale and spoon pulao into it until it reaches the weight of one portion. Repeat this step for the remaining 4 Tupperwares.
6. Store Properly: Once you’ve divided the pulao into 5 equal portions, cover each container with its lid. Store the leftover yakhni pulao in the refrigerator.
7. Note on Storage: Yakhni pulao can be stored for up to 4 days in the refrigerator. It’s important to weigh out the portions to ensure accurate portion control, especially if you’re new to managing your meal sizes and aiming for low-calorie options.
8. Equal Distribution: Make sure to distribute the chicken pieces equally among the boxes to ensure each portion is balanced in both flavor and nutrition.

By following these straightforward steps, you can easily portion out your chicken yakhni pulao for convenient and healthy meals throughout the week.

Low Calorie Chicken Yakhni Pulao: Nutrition Information

Nutrition Information for 1 portion

• Calories: 398
• Carbs: 63
• Protein: 23
• Fat: 8

Nutrition Information for 2 portions (incase your energy needs are higher)

• Calories: 796
• Carbs: 126
• Protein: 46
• Fat: 16

Nutrition Information for whole recipe

• Calories: 1991.5
• Carbs: 313
• Protein: 115
• Fat: 42

Can I double or half the recipe?

Yes. Keep in mind this would also double and half the portions. So lets say you double the recipe, you will get 10 portions of 398 calories each.

Make Ahead Tips

Yakhni pulao is great for prepping in advance, making it an ideal choice for busy people. Here’s how you can get ahead of the game by preparing components in advance:

1. Yakhni Preparation: Prepare the flavorful yakhni broth ahead of time. Once cooked, strain it and store it in an airtight container. This can be done a day before you need it. For even greater convenience, consider freezing the yakhni. It keeps well for up to a month, offering a lifesaver during busy times.
2. Pre-Mix Yakhni-Chicken Masala: You can also prepare the yakhni-chicken masala mixture in advance. This involves assembling all the ingredients in the pot, similar to making the base gravy for a curry. Refrigerate this mixture the day before you plan to serve the pulao. When it’s time to cook, all that’s left is to add the rice, streamlining the process and minimizing last-minute stress.

With these make-ahead strategies, you can effortlessly have your low calorie meal prep without sacrificing precious time or flavor.

Low Calorie Chicken Yakhni Pulao

The Ovenist

Print Recipe Pin Recipe

Cook Time 45 minutes mins

Course Main Course

Cuisine Indian, Pakistani

Servings 5

Calories 398.3 kcal

Ingredients

  

Yakhni

• 15 g whole coriander
• 12 g fennel seeds
• 4 g cinnamon sticks
• 4 g cumin seeds
• <1g black pepper 4 pieces
• <1g cloves 4 pieces
• <1g cardamom 6 small pieces
• <1g bayleaf 1 piece
• 10 g garlic
• 22 g my gg paste
• 89 g onion
• 5 g green chili

pulao

• 23 g oil
• 1 bayleaf
• 93 g onion
• 2 g cinnamon stick
• 5 pieces green cardamom (less than 1 gram)
• 3 pieces whole black pepper (less than 1 gram)
• 3 pieces pepper cloves (less than 1 gram)
• 19 g ginger garlic paste
• 400 boneless skinless chicken tender breast
• 2 g kashmiri red chili powder
• 4 g salt or to taste!
• 3 g coriander powder or crushed
• 3 g roasted cumin powder
• 9 g chicken cube
• 13 g shan punjabi yakhni pulao
• 288 g rice (1.5 cups)

Instructions

 

Prepare the Rice:

• Weigh and wash 288g of long-grain Basmati rice until water runs clear.
• Soak rice for at least 30 minutes.

Prepare the Yakhni:

• In a pot, add: 15g whole coriander, 12g fennel seeds, 4g cinnamon sticks, 4g cumin seeds, 4 pieces whole black pepper, 4 pieces black pepper cloves, 6 green cardamoms, 1 bay leaf, 10g garlic cloves, 22g ginger garlic paste, 89g onion, and 5g green chili. You can put these ingredients when the pot is on the kitchen weighing scale, and press ‘on’ before you add another ingredient. Once everything is in, then move the pot to the stove.
• Bring to boil, then simmer covered for 20 minutes.
• Strain yakhni and set aside.

Cook the Chicken Pulao:

• Heat 23g oil in a medium-large pot.
• Add 93g sliced onion, bay leaf, 2g cinnamon stick, 5 pieces green cardamom, 3 pieces whole black pepper, and 3 pieces pepper cloves. Cook until onion is desired color.
• Add 19g ginger garlic paste and 400g boneless chicken breast (cut into pieces of your liking). Saute until color changes.
• Add 2g Kashmiri red chili powder, 4g salt, 3g roasted coriander powder, 3g roasted cumin powder, 13g Shan Punjabi Yakhni Pulao Masala, and 9g chicken stock cube. You can keep these ready in a bowl.
• Cook and stir on high flame, adding water as needed. Pour in prepared yakhni. Add soaked rice and water as needed to cook the rice.
• Bring to boil, let water reduce till you see bubbles on the surface, then simmer covered on low for 15 minutes.

Divide pulao into portions

• Place another pot on a kitchen weighing scale and transfer the pulao to it. The value on the scale is the weight of all the pulao. Divide this number by 5 and you will know what should be the weight of each of the five portions.
• Enjoy your Low Calorie Chicken Chicken Yakhni Pulao!

Keyword chicken pulao, chicken yakhni pulao, low calorie