Click here to view. Layered Bread Kofta Biryani recipe. The koftas seem simple, featuring just bread and onions with a few binding and flavouring agents. However, you will be amazed to see that the crunch and flavour of this kofta is the highlight of the Layered Bread Kofta Biryani. Here, rice is topped with a tangy gravy of curds, tomatoes and green peas perked up with whole spices, and dotted with these scrumptious koftas. Finally, this mouth-watering arrangement is topped with a curd dressing and quickly baked in the microwave oven, which saves a lot of time compared to the regular baking method, but must be served immediately.

Is Layered Bread Kofta Biryani healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

5. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas. 

6. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves. 

7. Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

1. Whole Wheat Bread : Well, the use of bread is relative and individualistic. Whole wheat bread is better choice than white bread made from refined plain flour. Compared to maida-based bread which is surely to be avoided, the bread made with whole wheat grain that is milled or with whole wheat flour is a healthier alternative. Whole wheat bread has more fiber than the white bread, which helps in maintaining weight, blood sugar and blood cholesterol levels. However both the varieties of bread are almost at par in their carb count. So moderation is the key here.

2. Deep fried foods : The kofta is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life.  

3. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Layered Bread Kofta Biryani?

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. 

The kofta is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipe, vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdi, barley khichdi and vegetable biryani from brown rice. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Buckwheat, Moong and Vegetable Khichdi

Can healthy individuals have Layered Bread Kofta Biryani?

No.

Layered Bread Kofta Biryani is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 501 calories that come from Layered Bread Kofta Biryani?

Walking (6 kmph) = 2 hrs 30 mins

Running (11 kmph) = 50 mins

Cycling (30 kmph) = 1 hr 7 mins       

Swimming (2 kmph) = 1 hr 26 mins

Note: These values are approximate and calorie burning differs in each individual.