Meat Pilau
by a UK based family originating in East Africa
Fat
Saturated Fat
Sugar
Salt
We do not recommended this recipe as a healthy choice. The recipe for this traditional dish was collected from households as part of the South Asian Food Survey, and many households continue to cook it this way. There may be room for improvement — consider alternate recipes that may be available for this dish.
Serves: 4
Ingredients
5 tbsp sunflower oil
2 small chopped onions
3 tsp garlic paste
3 tsp ginger paste
2 tsp cumin seeds
1 tsp garam masala, ground
1 tsp green chillies, chopped
450 g lamb meat
1 large potato, peeled and diced
300 g basmati rice, soaked
3 tsp salt
1 beef stock cube
15 g fried onions
Source
This recipe had been sourced from Asian Food Survey
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 salt and oil, garnishing with fresh coriander instead of fried onions, and choosing lean meat or chicken without the skin.
Cooking Guide
1. Fry the onions in the oil until soft then add the spices.
2. Add the meat and potatoes.
3. Stir in the rice which has been previously soaked, washed and drained.
4. Add water, salt and stock cube and bring to boil.
5. Lower the heat and simmer covered until dish is cooked. Garnish with fried onions.
Food facts per serving
Why not compare this recipe with all our other dishes in the Nutrient Table
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