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Meat Pilau from East Africa Vanessa Courtier
Healthy Hints
Fried onions, beef stock as well as salt, and 5 tbsp of oil – it’s hardly surprising that pilau gets a lot of red lights. Yet this is a dish you might be eating once a week. So choose a healthier option by avoiding the stock cube, using less oil, garnishing with fresh coriander instead of fried onions, and choosing lean meat or chicken without the skin.
Ingredients
Ingredients
450 g (1 lb) lamb meat
5 tbsp sunflower oil
2 small chopped onion
3 tsp garlic paste
3 tsp ginger paste
2 tsp cumin seeds
1 tsp garam masala, ground
1 tsp green chilli, chopped
1 large potato, peeled and chopped
1 beef stock cube
1 tsp salt
300 g (1¾ cups) basmati rice, soaked in plenty of water
1 tbsp fried onion
What does this chart mean?
- Calories703kcal
- Protein15.2g
- Fat49.6g
- Saturated fat21.0g
- Carbohydrate49.5g
- Sugars (Total)2.5g
- Fibre0.7g
- Salt1.6g
Directions
1. Boil the meat in about 350ml of boiling water until almost cooked.
2. Heat the oil in a large pan over a high heat and fry the onions for about 2-3 minutes until soft. Lower the heat and then add the spices and stir-fry for a couple of minutes.
2. Drain the cooked meat, saving the juices. Add the meat and potatoes to the onion mixture. Cook for about 10 minutes.
3. Stir in the drained rice, taking care not to break up the grains.
4. Make the reserved meat juices up to 700ml with boiling water and dissolve in the stock cube and the salt. Add this to the pan, stir and bring to the boil.
5. Lower the heat, cover and simmer until the rice is cooked, about 20 minutes. Garnish with fried onions.
