Little Millet Chicken Biryani is a delicious and healthy variant of the traditional biryani dish made with little millet and chicken. Little millet, also known as saamai or kutki, is a nutritious ancient grain that is gluten-free and rich in fiber, minerals, and vitamins.
what are millets?
Millets are a group of small-seeded grasses that have been cultivated for thousands of years as staple food crops in various regions around the world. They are known for their resilience and ability to grow in diverse climatic conditions, including dry and arid areas.
Millets are highly nutritious and offer several health benefits. They are a rich source of fiber, protein, vitamins (such as niacin, B-complex vitamins, and vitamin E), minerals (including iron, calcium, magnesium, and zinc), and antioxidants. Millets are also gluten-free, making them a suitable alternative for people with gluten intolerance or celiac disease.
There are several types of millets, including:
1. Pearl Millet (Bajra): Pearl millet is one of the most widely grown millets, primarily in Africa and India. It is used to make flatbreads, porridge, and fermented beverages.
2. Finger Millet (Ragi): Finger millet is popular in India and Africa. It is commonly used to make porridge, bread, and various traditional dishes. Finger millet is known for its high calcium content.
3. Foxtail Millet: Foxtail millet is native to China and is now cultivated in many other countries. It is used in porridge, rice dishes, and baked goods.
4. Proso Millet: Proso millet is grown in many parts of the world, including Europe, Asia, and North America. It is often used as birdseed but can also be consumed by humans as porridge or in baked goods.
5. Barnyard Millet: Barnyard millet is commonly grown in India. It is used to make porridge, upma (a savory dish), and rice substitutes.
6. Kodo Millet: Kodo millet is cultivated in India, the Philippines, and other Asian countries. It is used in porridge, pilaf, and fermented foods.
7. Little Millet: Little millet is grown in India and other parts of Asia. It is used in porridge, bread, and other food preparations.
Millets have gained popularity in recent years due to their nutritional benefits, environmental sustainability, and versatility in cooking. They are considered a valuable addition to a balanced and diverse diet.
can millets be substituted for rice in biryani?
Yes, millets can be substituted for rice in biryani. Millets are a group of small-seeded grains that are highly nutritious and gluten-free. They have gained popularity as a healthier alternative to rice in various dishes, including biryani.
When using millets instead of rice in biryani, there are a few things to consider:
1. Millet selection: Commonly used millets for biryani include foxtail millet, barnyard millet, and kodo millet. These millets have a texture that is somewhat similar to rice and work well in biryani recipes.
2. Soaking and cooking time: Unlike rice, millets generally require less soaking and cooking time. Soak the millets for about 30 minutes before cooking. The cooking time will depend on the specific type of millet you're using, so follow the instructions on the package or refer to a millet biryani recipe for guidance.
3. Water ratio: Millets require less water compared to rice. Typically, for 1 cup of millets, you would use around 2 cups of water. Again, check the specific instructions for the type of millet you're using.
4. Texture and flavor: Millets have a slightly nutty flavor and a different texture compared to rice. This can add a unique taste and texture to your biryani. If you prefer a texture closer to traditional rice biryani, you can try mixing millets with a small portion of rice or using a variety of millets to achieve the desired texture.
Overall, substituting rice with millets in biryani is a healthy and flavorful option. Experiment with different millet varieties and cooking techniques to find the combination that suits your taste preferences.
what is Little Millet?
Little millet, also known as Samai millet is scientifically known as Panicum sumatrense, is a type of small-grained cereal crop that belongs to the family Poaceae (grass family). It is commonly cultivated in parts of Asia, including India, China, Indonesia, and Sri Lanka. Little millet is one of the several millet species consumed as a staple food in many regions of the world.
The grains of little millet are small and round, similar in size to sesame seeds. They come in various colors ranging from white to pale yellow, and they have a mild, nutty flavor. Little millet is gluten-free and rich in dietary fiber, making it a popular choice for individuals following gluten-free diets or seeking healthier grain alternatives.
In terms of nutrition, little millet is a good source of carbohydrates, proteins, dietary fiber, and minerals such as iron, calcium, and phosphorus. It also contains essential vitamins like niacin (vitamin B3) and folic acid (vitamin B9). Little millet is known for its high antioxidant content, which helps in protecting the body against oxidative stress.
In culinary applications, little millet can be cooked and used in a variety of dishes, similar to other grains like rice or quinoa. It can be utilized in porridges, pilafs, salads, and even in baked goods like bread and cookies. Little millet is versatile and can be used as a substitute for other grains in many recipes.
Due to its nutritional value and versatility, little millet has gained popularity as a healthy alternative to refined grains. It is often recommended for individuals looking to diversify their diet, manage weight, or maintain a balanced and nutritious eating pattern.
Health Benefits Of Little Millet
Little millet, also known as kutki or samai, is a small grain that belongs to the millet family. It is highly nutritious and offers several health benefits.
Here are some of the health benefits of little millet:
1. Rich in nutrients: Little millet is packed with essential nutrients like proteins, dietary fiber, vitamins (B-complex vitamins), and minerals (iron, calcium, magnesium, and zinc). It is also gluten-free, making it a suitable choice for individuals with gluten sensitivities.
2. Weight management: Little millet is low in calories and high in dietary fiber, which helps promote a feeling of fullness and reduces appetite. Including little millet in your diet can aid in weight management and prevent overeating.
3. Digestive health: The high fiber content in little millet supports healthy digestion. It adds bulk to the stool, facilitates regular bowel movements, and prevents constipation. It also acts as a prebiotic, promoting the growth of beneficial gut bacteria.
4. Diabetes management: Little millet has a low glycemic index, meaning it causes a slower rise in blood sugar levels compared to refined grains. It is a suitable grain for individuals with diabetes or those aiming to manage blood sugar levels.
5. Heart health: Little millet contains antioxidants, fiber, and essential minerals that contribute to heart health. It can help lower cholesterol levels, reduce the risk of cardiovascular diseases, and maintain healthy blood pressure.
6. Bone health: Little millet is a good source of calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones. Regular consumption of little millet can help prevent conditions like osteoporosis.
7. Energy boost: The carbohydrates present in little millet provide a sustained release of energy, making it an excellent choice for athletes or individuals needing an energy boost.
8. Gluten-free alternative: Little millet is naturally gluten-free, making it a suitable grain for individuals with celiac disease or gluten sensitivities. It can be used as a substitute for wheat or other gluten-containing grains.
9. Antioxidant properties: Little millet contains antioxidants that help neutralize harmful free radicals in the body, reducing the risk of chronic diseases and promoting overall health.
10. Nutritional diversity: Incorporating little millet into your diet adds variety and diversity to your meals, ensuring a wide range of nutrients and promoting overall nutritional balance.
Remember to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have specific health conditions or dietary requirements.
Different Recipes You Can Try With Little Millets
Little millets, also known as kutki or samai, are a nutritious and gluten-free grain that can be used in various recipes.
Here are some different recipes you can try with little millets:
1. Little Millet Upma
2. Little Millet Pulao
3. Little Millet Salad
4. Little Millet Porridge
5. Little Millet Dosa
These are just a few examples of the many recipes you can try with little millets. Feel free to experiment and adapt them to your taste preferences. Enjoy cooking with little millets!
Tips To Cook Millet Biryani
Millet biryani is a flavorful and nutritious alternative to traditional rice biryani.
Here are some tips to help you cook millet biryani:
1. Choose the right type of millet: There are various types of millets available, such as foxtail millet, barnyard millet, and pearl millet. Foxtail millet is commonly used in biryani recipes due to its texture and taste. Choose the type of millet that suits your preference.
2. Rinse the millet: Before cooking, rinse the millet thoroughly under cold water to remove any impurities or dirt. This step is important to ensure clean and fluffy millet grains.
3. Soak the millet: Soaking the millet for about 30 minutes to 1 hour can help in the cooking process and make the grains softer. Drain the soaked millet before using it in the recipe.
4. Use the right ratio of millet to water: The general ratio for cooking millet is 1:2. For biryani, you can use 1 cup of millet with 2 cups of water. Adjust the quantity according to your recipe requirements.
5. Toast the millet: Toasting the millet in a dry pan for a few minutes before cooking can enhance its nutty flavor. Stir continuously to prevent burning.
6. Prepare the biryani base: Start by sautéing onions, garlic, and ginger in oil or ghee until golden brown. Add spices like cinnamon, cardamom, cloves, and bay leaves for added flavor. You can also include vegetables or protein of your choice at this stage.
7. Add millet and spices: Add the rinsed and drained millet to the sautéed base. Coat the millet well with the spices and let it cook for a minute or two to absorb the flavors.
8. Cook the millet: Add the required amount of water, salt, and any additional spices or seasoning. Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a tight-fitting lid and let it simmer for about 15-20 minutes or until the millet is cooked and the water is absorbed. Avoid stirring during this process to prevent the grains from becoming mushy.
9. Let it rest: Once the millet is cooked, turn off the heat and let it rest for a few minutes with the lid on. This will allow the flavors to meld and the millet to become fluffier.
10. Garnish and serve: Garnish the millet biryani with fresh herbs like cilantro or mint. You can also top it with fried onions or roasted nuts for added texture and flavor. Serve hot and enjoy!
Remember to adjust the spices and ingredients to your taste preferences, and feel free to experiment with different vegetables, spices, or proteins to create your own variation of millet biryani.
Additional Information About Little Millet
Little millet is an ancient grain and one of the oldest cultivated crops in the world. Little millet is primarily grown in India, Nepal, Sri Lanka, and other parts of Southeast Asia.
Here are some additional details about little millet:
1. Nutritional Value: Little millet is highly nutritious and offers several health benefits. It is a good source of dietary fiber, protein, vitamins (especially niacin and folate), and minerals (such as iron, calcium, and magnesium). It is also gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
2. Culinary Uses: Little millet is often used in various culinary preparations. It has a mild, nutty flavor and a slightly chewy texture. It can be cooked and consumed like rice or used in the preparation of porridge, upma (a South Indian dish), khichdi (a mixed rice and lentil dish), dosas (savory pancakes), and even in baked goods like bread and cookies.
3. Gluten-Free Alternative: Due to its gluten-free nature, little millet serves as a healthy alternative to wheat, barley, and rye for people with gluten-related disorders. It provides a nutritious grain option for individuals following a gluten-free diet.
4. Environmental Benefits: Little millet is a hardy crop that requires minimal water and can tolerate drought conditions. It also has a short growing cycle, allowing for multiple harvests in a single year. These characteristics make it a sustainable and environmentally friendly crop choice, particularly in regions with water scarcity or erratic rainfall.
5. Health Benefits: Consuming little millet can have several health benefits. Its high fiber content aids in digestion, helps maintain a healthy gut, and prevents constipation. The presence of minerals like iron and calcium contributes to bone health and prevents conditions like anemia. It also has a low glycemic index, making it suitable for individuals with diabetes or those aiming to manage blood sugar levels.
6. Storage and Shelf Life: Little millet can be stored in a cool, dry place in airtight containers to maintain its freshness and quality. When stored properly, it can have a shelf life of several months.
7. Culinary Tips: Before cooking little millet, it is advisable to rinse it thoroughly to remove any impurities or debris. The ratio of water to little millet for cooking is typically 2:1. It can be cooked on the stovetop by boiling or by using a rice cooker. The cooked grains should be fluffy and separate.
Overall, little millet is a nutritious and versatile grain that offers a range of health benefits. It is gaining popularity as a healthy food option and is increasingly incorporated into diverse recipes worldwide.
Little Millet (or) Samai Chicken Biryani
Here's a recipe for Little Millet Chicken Biryani:
Ingredients:
1 cup little millet
500 grams chicken, cut into pieces
1 large onion, thinly sliced
2 tomatoes, finely chopped
2 green chilies, slit lengthwise
2 teaspoons ginger-garlic paste
1/2 cup plain yogurt
1 teaspoon red chili powder
1/2 teaspoon turmeric powder
1 teaspoon biryani masala powder
1/2 teaspoon garam masala powder
A handful of fresh mint leaves, chopped
A handful of fresh coriander leaves, chopped
3 cups water
3 tablespoons cooking oil or ghee
Salt to taste
For the Biryani Masala (Spice Blend):
2 green cardamom pods
4 cloves
1-inch cinnamon stick
1 bay leaf
1 teaspoon fennel seeds
1 teaspoon cumin seeds
Instructions:
1. Wash the little millet under running water and soak it in water for about 30 minutes. Drain and set aside.
2. Heat oil or ghee in a large heavy-bottomed pan or a pressure cooker. Add the whole spices (cardamom, cloves, cinnamon, bay leaf, fennel seeds, and cumin seeds) and sauté for a minute until they release their aroma.
3. Add the sliced onions and green chilies to the pan and sauté until the onions turn golden brown.
4. Add the ginger-garlic paste and sauté for another minute until the raw smell disappears.
5. Add the chicken pieces to the pan and cook until they turn golden brown on all sides.
6. Now, add the chopped tomatoes, red chili powder, turmeric powder, biryani masala powder, and salt. Mix well and cook for a few minutes until the tomatoes become soft and oil starts to separate.
7. Add the plain yogurt, chopped mint leaves, and chopped coriander leaves. Stir everything together.
8. Drain the soaked little millet and add it to the pan along with 3 cups of water. Give it a good stir.
9. If using a pressure cooker, close the lid and cook for 3 whistles on medium heat. If using a regular pan, cover it with a tight-fitting lid and cook on low heat for about 25-30 minutes or until the millet is cooked and the flavors are well absorbed.
10. Once the cooking is complete, remove the lid and fluff up the biryani gently with a fork.
11. Serve the Little Millet Chicken Biryani hot with raita or any side salad of your choice.
Enjoy your flavorful and nutritious Little Millet Chicken Biryani!