Fragrant basmati and tender chicken layered with whole spices, mint and a touch of saffron, served with cool cucumber raita. Biryani flavours, lighter on oil.
- Energy
- 584 kcal
- Protein
- 40 g
- Carbs
- 74 g
- Fat
- 14 g
Great for: Fast bowler, Footballer, Runner, All-rounder, Batter
Why it works
On high-load days and after matches, guidance suggests about 1.0–1.2 g/kg carbohydrate soon after play plus around 20–25 g protein. One plate gives about 75 g carbohydrate and 40 g protein; trimming the oil and fried onions keeps it a recovery meal rather than a heavy one.
When: Recovery dinner within 2 hours after a match, or lunch on a heavy training day.
Ingredients
- 240 g raw Basmati rice, soaked 30 min
- 400 g Boneless chicken breast or thigh
- 120 g Onions, sliced
- 100 g Tomato
- 300 g Curd (marinade 100 g + raita 200 g)
- 100 g Cucumber (raita)
- 15 g (1 tbsp) Wood-pressed groundnut oil Panjeri House
- 5 g (1 tsp) Desi cow ghee Panjeri House
- a pinch, soaked in 2 tbsp warm milk Kashmiri saffron Panjeri House
- to taste Whole spices, ginger-garlic, green chilli, mint, coriander, salt
Method
- Marinate chicken in 100 g curd, ginger-garlic, chilli, mint and salt for 30 minutes.
- Heat oil and ghee in a heavy pot, add whole spices and onions and cook until golden (not deep-fried).
- Add tomato and the chicken with marinade; cook 10 minutes.
- Add drained rice and 1¾ times its volume of hot water. Bring to a boil, then cover and cook on very low heat (dum) for 12–15 minutes.
- Drizzle saffron milk on top, rest 5 minutes and fluff gently.
- Mix 200 g curd with grated cucumber, salt and roasted cumin for the raita.
Coach’s tips
- Serve with a big salad to add volume and vegetables.
- Veg swap: use paneer and mixed vegetables or soya chunks.
- Best after play, not in the hours before batting or bowling.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.