A Perfect Blend of Flavor and Health

Making gluten-free prawn biryani at home has been a game-changer for me. I always craved seafood dishes that were flavorful yet healthy, but finding the right balance was tough. This biryani brings together the best of both worlds — it’s light on calories yet rich in taste. Flavorful Gluten-Free Prawn Biryani | Light and Healthy Seafood The secret lies in using tender prawns marinated with aromatic spices and layering them with gluten-free ingredients that make the entire dish both satisfying and nutritious. Whether you’re following a gluten-free diet or simply want a cleaner seafood meal, this biryani is a perfect choice for your table.

Low-calorie diet meal: Flavorful Gluten-Free Prawn Biryani | Light and Healthy Seafood

Serves: 2
Approx. Calories per serving: 350-400 kcal (depending on portion size and rice type)

Ingredients:

• 200g raw prawns (peeled and deveined) – ~120 kcal
• 100g basmati rice (dry weight)—~360 kcal cooked
• 1 tsp olive oil kcal
• 1 small onion, finely chopped kcal
• 1 garlic clove, minced kcal
• 1 tsp ginger, grated—~5 kcal
• 1 small tomato, chopped—~20 kcal
• 1 green chili, slit (optional, adjust to taste) – ~5 kcal
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp garam masala
• 1 tsp coriander powder
• 1 cinnamon stick
• 2-3 cardamom pods
• 1 bay leaf
• 1 cup vegetable stock or water (for cooking rice)
• Fresh (coriander leaves) for garnish—negligible calories
• Salt to taste
• Optional: 50g plain low-fat yogurt—~30 kcal (for marination, if desired)

Instructions:

1. Prep the prawns: If using yogurt, marinate the prawns with 50g low-fat yogurt, ½ tsp turmeric, and a pinch of salt for 15-20 minutes (optional step for extra flavor). If skipping yogurt, just season prawns with salt and turmeric.
2. Cook the rice: Rinse the basmati rice until water runs clear. In a pot, bring 1 cup of vegetable stock or water to a boil, add rice, a pinch of salt, and cook until 70% done (about 5-6 minutes). Drain and set aside.
3. Sauté spices: Heat 1 tsp olive oil in a non-stick pan. Add cumin seeds, a cinnamon stick, cardamom pods, and a bay leaf. Let them sizzle for 30 seconds.
4. Add aromatics: Toss in the chopped onion and cook until soft (3-4 minutes). Add garlic, ginger, and green chili, cooking for another minute.
5. Cook prawns: Stir in the prawns (with marinade if used) and cook until they turn pink (2-3 minutes). Add chopped tomato, garam masala, coriander powder, and remaining turmeric. Cook until the tomato softens (2-3 minutes).
6. Layer the biryani: In the same pan, spread the partially cooked rice over the prawn mixture. Sprinkle a little water (1-2 tbsp) over the top, cover tightly with a lid, and cook on low heat for 10-12 minutes to let the flavors meld and the rice finish cooking.
7. Finish: Turn off the heat, let it sit for 5 minutes, then fluff the rice gently. Garnish with fresh cilantro and serve.

Tips to Keep it Low-Calorie:

• Use a non-stick pan to minimize oil.
• Skip heavy ingredients like ghee, cream, or fried onions.
• Serve with a side of cucumber raita (low-fat yogurt + cucumber) instead of calorie-dense accompaniments.Flavorful Gluten-Free Prawn Biryani | Light and Healthy Seafood

It seems like you’re asking for a low-calorie prawn biryani recipe! I assume you meant “biryani” (a popular spiced rice dish). Here’s a simple, lighter version of prawn biryani that cuts down on calories without sacrificing flavor. Flavorful Gluten-Free Prawn Biryani | Light and Healthy Seafood. This recipe uses minimal oil, lean prawns, and plenty of spices for taste.

Golden onion, garlic, ginger, and a colorful array of spices, including turmeric, garam masala, and cumin seeds, arranged neatly

A non-stick pan with a teaspoon of olive oil, where cumin seeds, a cinnamon stick, cardamom pods, and a bay leaf sizzle, releasing aromatic smoke against a blurred kitchen stove backdrop.

A small glass bowl filled with raw prawns marinated in a light coating of low-fat yogurt, turmeric, and salt, resting on a wooden cutting board beside a fresh coriander and a halved green chili.

Succulent prawns turning pink in a pan, sautéed with finely chopped onions, minced garlic, grated ginger, and diced tomatoes, seasoned with turmeric and garam masala, bubbling gently over medium heat

A top-down view of a pan showing partially cooked basmati rice layered over a vibrant prawn and spice mixture, with steam rising subtly from the edges, ready to be covered and simmered.Flavorful Gluten-Free Prawn Biryani | Light and Healthy Seafood

A white ceramic plate piled with low-calorie prawn biryani, featuring tender prawns and spiced rice, topped with a generous sprinkle of fresh coriander, served alongside a small bowl of cucumber raita on a wooden table.”

Why This Prawn Biryani Stands Out

Unlike regular versions, this delicious seafood biryani fits easily into my everyday clean-eating habits. It’s packed with protein, loaded with nutrients, and bursting with irresistible spices that lift the whole meal. The flavor doesn’t feel heavy, making it a great fit for special occasions without the guilt. Plus, the way it nourishes the body while exciting the taste buds makes it more than just a meal — it’s a truly satisfying experience. Trust me, once you taste this combination of lightness and boldness, you’ll never look at traditional biryani the same way again!