Moroccan Rice with Lamb and Yogurt
Moroccan rice with lamb and yogurt - Delightful combination of Asian aromas.
Healthy, because
Even smarter
Nutritional values
Whole grain products such as brown rice are rich in vitamins, minerals and fiber and should therefore be a regular part of the diet. Chickpeas are a wonderful source of vegetable protein and, together with lamb, provide an optimal protein supply.
When it has to go fast: The dish also tastes great with wholemeal couscous!
(Percentage of daily recommendation)
| Calorie | 704 cal. | (34 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 15.6 μg | (26 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 25.3 mg | (211 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,160 mg | (29 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 412 mg | |||
| Cholesterol | 156 mg |
Ingredients
- Ingredients
- 1 onion
- 3 Tbsps olive oil
- 7 ozs natural long grain rice
- 14 ozs poultry broth
- 12 ozs dried Apricot
- 14 ozs chickpeas (can, drained weight)
- 1 oz morocco Dip (Harissa; 3 tablespoons)
- 2 Tbsps lemon juice
- salt
- 18 ozs Lamb steak (4 lamb steaks)
- peppers
- 1 ¾ ozs sliced almonds (2 TBSP.)
- 9 ozs Cherry tomatoes
- 2 mint
- 4 Tbsps low fat Greek yogurt
Preparation steps
Peel and finely dice the onion. Heat 1 tablespoon of oil in a saucepan. Sauté onion for 2 minutes over medium heat. Add rice and sauté for 2 minutes. Add broth and cook for about 15 minutes over low heat. In the meantime, chop apricots.
Add chickpeas and apricots to rice after 15 minutes. Season with 1 tablespoon seasoning paste, lemon juice and salt and cook covered for another 15-20 minutes until the liquid is absorbed and the rice is cooked.
Meanwhile, rinse lamb steaks and pat dry. Mix remaining seasoning paste with remaining oil, brush the steaks with it and fry in a deep hot pan on both sides for 2-3 minutes each until pink. Remove steaks from pan, season with salt and pepper and let rest covered with aluminum foil.
Roast almond slivers in a hot pan without fat. Wash and halve the tomatoes. Wash mint, shake dry and pluck leaves.
Slice lamb steaks and place on top of rice. Garnish with almonds, yogurt, tomatoes and mint.
