Serves 4
| Ingredients |
2 onions, large, quartered
|
salt to taste |
2 cinnamon sticks
|
250 gms rice |
10 cloves
|
1-2 Tbs sugar |
12 peppercorns
|
juice of 1 lemon |
6 cardamoms
|
1 Tbs. almonds or pine nuts |
1/2 tsp coriander powder
|
1/2 tsp saffron, soaked in 1/4 Tbs. milk |
500 gms lamb, cubed
|
4 Tbs. ghee |
Method
Make bouquet garni of onions, cinnamon, cloves, 8 peppercorns, 4 cardamoms, and coriander.
Put bag of spices in a pan, add meat, salt, and enough water to cover.
Cook until water reduces to half.
Remove bag of spices and squeeze out the flavor.
Add the sugar and juice from 1/2 lemon; cook until liquid is syrupy.
In another pan, boil the rice in water with the remaining spices and some salt until barely tender; drain.
In a casserole, put a layer of rice, then the meat, then remaining rice.
Pour saffron milk over top, sprinkle with nuts, cover tightly, bake like pullao (~350 F for 30-45 minutes).
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
MICRONUTRIENTS |
| Energy (Kcal) |
593 |
Carotene ( μg ) |
123.3 |
| Protein (g) |
32.94 |
Vitamin C (mg) |
5.10 |
| Carbohydrate (g) |
64.6 |
Mg (mg) |
88.6 |
| Fat (g) |
22.53 |
Na (mg) |
1.50 |
| Fibre (g) |
1.57 |
K (mg) |
54.38 |
| Minerals (g) |
2.40 |
Mn (mg) |
0.95 |
| Calcium (mg) |
83.4 |
Zn (mg) |
1.3 |
| Phosphorus (mg) |
390.2 |
Cr (mg) |
0.03 |
| Iron (mg) |
1.60 |
|
|
Modification
Choose to use lean meat like lean goat meat, beef muscle, chicken etc.
Reduce the amount of ghee used.
Partially substitute ghee with oil
| Ingredients |
2 onions, large, quartered
|
salt to taste |
2 cinnamon sticks
|
250 gms rice
|
10 cloves
|
1-2 Tbs sugar |
12 peppercorns
|
1 lemon, juice of |
6 cardamoms
|
1 Tbs. almonds or pine nuts |
1/2 tsp coriander powder
|
1/2 tsp saffron, soaked in 1/4 Tbs. milk |
500 gms lamb, cubed
|
2 Tbs. ghee |
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
| Energy (Kcal) |
526 |
| Protein (g) |
32.94 |
| Carbohydrate (g) |
64.6 |
| Fat (g) |
15.03 |
| Fibre (g) |
1.57 |
| Minerals (g) |
2.4 |
|
|
