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Meat Pilau - East African Variation Vanessa Courtier
Healthy Hints
Cut down the oil to about half the amount, use less salt and try adding some vegetables to give you more fibre and anti-oxidant vitamins.
Ingredients
Ingredients
500 ml water
450 g lean lamb
3 cardamom
1 tsp salt
5 tsp fresh garlic, crushed
5 tsp fresh ginger, crushed
5 tbsp sunflower oil
1 small onion, chopped
1 tsp cumin seeds
1 green chilli, chopped
120 g tinned tomato
2 large potato, peeled and diced
1 tsp garam masala, ground
420 g basmati rice, soaked for 15 minutes
fresh coriander, chopped
What does this chart mean?
- Calories676kcal
- Protein14.6g
- Fat41.7g
- Saturated fat17.9g
- Carbohydrate60.5g
- Sugars (Total)1.8g
- Fibre0.9g
- Salt0.9g
Directions
1. Heat 500ml of water in a medium saucepan, add the lamb, cardamoms, salt and 1 teaspoon each of the garlic and ginger
2. Bring to a boil, then reduce the heat and simmer for 25 minutes or until the meat is tender. Add extra water if required. Once cooked, set aside.
3. In a separate large saucepan, heat the oil over a medium heat, and fry the onions for 4-5 minutes until soft. Add the cumin and green chilli and stir.
4. Add the tomatoes and the remaining garlic and ginger and cook with the onions for a further 6 minutes.
5. Stir in the potatoes and meat, leaving aside any of the stock. Add the rice.
6. Take the meat stock and make up to 600ml with hot water.
8. Add this to the rice with the garam masala. Stir gently and bring to a boil.
9. Lower the heat, cover and simmer for 25 minutes, or until the rice is cooked and the potatoes are tender. Garnish with the coriander.
