From EatingWell: January/February 2008
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices—cardamom pods, saffron and garam masala—in the spice section of well-stocked supermarkets or online at penzeys.com.
Makes: 6 servings, about 1 cup each
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Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |
View Our Nutrition Guidelines »Per serving: 313 calories; 11 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 51 g carbohydrates; 9 g protein; 8 g fiber; 522 mg sodium; 572 mg potassium.
Nutrition Bonus: Vitamins A & C (90% daily value), Folate (27% dv), Potassium (16% dv).
Carbohydrate Servings: 3
Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 fat
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