Spiced Rice with Lamb (Biryani)

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Spiced Rice with Lamb (Biryani)
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
514
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie514 cal.(24 %)
Protein27.21 g(28 %)
Fat20.58 g(18 %)
Carbohydrates52.63 g(35 %)
Sugar added0 g(0 %)
Roughage3.59 g(12 %)
Vitamin A192.02 mg(24,003 %)
Vitamin D0.08 μg(0 %)
Vitamin E0.67 mg(6 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.26 mg(24 %)
Niacin9.64 mg(80 %)
Vitamin B₆0.29 mg(21 %)
Folate50.24 μg(17 %)
Pantothenic acid0.79 mg(13 %)
Biotin6.78 μg(15 %)
Vitamin B₁₂2.28 μg(76 %)
Vitamin C15.64 mg(16 %)
Potassium576.56 mg(14 %)
Calcium84.4 mg(8 %)
Magnesium48.28 mg(16 %)
Iron3.66 mg(24 %)
Iodine1.67 μg(1 %)
Zinc5.88 mg(74 %)
Saturated fatty acids9.91 g
Cholesterol99.38 mg

Ingredients

for
6
Ingredients
275 grams Basmati rice
500 grams lamb (leg)
3 onions
3 Tomatoes (quartered)
2 tsps freshly grated ginger
3 cloves
2 bay leaves
¼ tsp Ground cinnamon
½ tsp ground Turmeric
¼ tsp ground Cardamom
¼ tsp Chili powder
½ tsp ground cumin
50 grams Frozen pea
3 Tbsps Yogurt (0.1% fat)
2 Tbsps raisins
2 Tbsps Cashews (chopped)
4 Tbsps clarified butter
salt
freshly ground peppers
fresh Coriander (for garnish)
How healthy are the main ingredients?
Basmati riceCashewraisinsgingeronionTomato

Preparation steps

1.

In a colander, rinse rice under cold running water. Drain.

2.

Cook 1 chopped onion in 2 tablespoons butter until translucent. Stir in rice and sauté about 3 minutes. Add ¼ liter (approximately 1 cup) water. Bring to a boil and simmer about 5 minutes over very low heat (the rice should be only par-cooked). Let stand in order for steam to evaporate. Peel and dice remaining onions. Dice lamb.

3.

Heat remaining butter in a frying pan. Add lamb and sauté. Stir in all ground spices, along with grated ginger, cloves and bay leaves. Stir in onion and sauté about 3 minutes. Stir in peas, tomatoes, yogurt and 250 ml (approximately 1 cup) water. Season with salt and pepper, cover and simmer about 4 minutes more.

4.

Fill the bottom of a shallow pot with half of the rice. Sprinkle with a layer of nuts and raisins, and top with lamb mixture. Drizzle cooking liquid over it and cover with remaining rice.

5.

Cover and simmer about 20 minutes. 

6.

Stir the biryani and serve garnished with cilantro leaves.