ABOUT
Sonamasoori is a type of Indian white rice, mostly grown in the areas of Andhra Pradesh, Telangana and Karnataka in India, according to the Spices of India website. It is a medium-grain, aromatic rice that is lightweight and low in starch. Sonamasoori is typically used in dishes such as sweet pongal, biryani, idlis and fried rice. Knowing its nutrition information can help you determine how it fits into your meal plan.
With numerous varieties of rice to choose from, SonaMasoori has gained immense popularity because of its premium quality.It is the hybrid of two rice species- Sona and Masoori. Both species of rice- Sona and Masoori, are quite popular in India, but SonaMasoori rice combines the optimal features of both varieties. Lightweight, fluffy and aromatic, SonaMasoori rice is packed with many nutrients and is very popular in South Indian dishes. It is very strong rice and contains high fiber content. Besides, it has a good amount of starch and it’s required to rinse before cooking.
In India, there is Basmati rice is more popular, but Sona basmati rice also gains popularity due to lower in calories and starch. It is a rich source of manganese which is an essential element of an antioxidant. Its antioxidant is responsible for protection against damage from the free radicals.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 333 | 77.7 | 6.6 | 0 |
HEALTH BENEFITS
- It has a lower calorie count than the standard long-grain or Basmati rice. If you are cutting down on calories and carbohydrates, then SonaMasoori rice is the best option for you.
- It is easily digestible and good for weight loss.
- SonaMasoori has a glycemic index of 51. Foods with a low glycemic index are known to lower blood glucose levels and good for diabetics.
- SonaMasoori is low on starch and is easier to cook.
RECIPE AND NUTRITIONAL VALUE
SONAMASOORI BIRYANI
Ingredients
- Rice 2 1/2cps
- Ghee 2tbls
- Lemon juice 1/2 lemon
- Salt to taste
- Cloves/cinnamon/bay leaves/cardamom
- Cook in enough water till 75% doneness & drain excess water. Keep it aside.
- Chicken 400gms
- Onion (big) 1
- Ginger garlic paste 3tbls
- Green chilli 8-10
- Tomato 1big
- Turmeric pdr 1 1/2tsp
- Garam masala 2 1/2tbls
- Lemon juice 1/2 lemon
- Coriander leavess
- Fried Onion (big) 1/2
- Fried Cashews
- Fried Raisins
- Fried Coriander leaves
Nutritional Info
This information is per serving.
-
Calories
250 Kcal
-
Carbohydrates
70 gm
-
Protein
6 gm
-
Fat
6 gm
Method
Step 1
Heat oil, add in onion, gg paste, green chilli. Saute till golden brown. Add in masalas, roast it. Add in tomatoes. Stir in well and add in chicken, cook completely covered. Keep some gravy in, don’t dry it. Squeeze lemon & add coriander lvs, mix. Check for salt.
Step 2
For layer- in a pan, coat the base with some ghee. Then rice, chicken, rice, fried toppings, rice, chicken (pour the gravy in last chicken layer), rice, fried toppings. Lid on & flame low to medium, cook for 25 minutes.
REFERENCE
https://www.livestrong.com/article/429124-sona-masoori-rice-nutrition/
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