Meat Pilau
by a UK based family originating in Bangladesh
Fat
Saturated Fat
Sugar
Salt
We do not recommend 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
150 g lean lamb, washed and cubed (2 cm x 2 cm)
475 g rice, rinsed and soaked
1 medium onion, finely chopped
2 tsp fresh garlic, crushed
2.5 tbsp fresh ginger, crushed
165 ml vegetable oil
3 tsp salt
2 green chillies, chopped
1/2 tsp black pepper, ground
1 small bay leaf
1 stick cinnamon powder
1/2 tsp cardamom pods
6 tbsp ghee
1 medium potato, peeled and diced 2 cm x 2cm
Source
This recipe had been sourced from Asian Food Survey
Healthy Hints
A staggering 1000kcalories per serving! This is not unusual for traditional pilau dishes so use this information to inspire you to make smarter choices. Although this recipe uses lean lamb, it is still very high in fat. This is because this dish uses a lot of ghee and oil. Remember that ghee is made from animal fat, which is rich in unhealthy saturated fatty acids.
Cooking Guide
1. Trim off the excess fat from the meat and wash well.
2. Soak the rice in plenty of water for fifteen minutes.
3. Mix the onion, garlic and ginger in a blender until it becomes a fine paste.
4. Heat the oil in a non-stick medium sized pan over medium flame. Once the oil is hot, add the fine paste and saute until golden brown.
5. Season the meat with salt and add it to the pan together with the green chillies, the black pepper, the bay leaf, the cinnamon stick and the cardamom pods.
6. Add 1pint of water, bring to boil and then simmer for about 45 minutes or until the meat is tender. Let the water evaporate. Add the potatoes and mix well. Turn the heat off.
7. Drain the rice.
8. In a separate, small sized saucepan, add the ghee on a medium flame and saute the rice. Give a quick gentle stir to make sure the rice is well coated.
9. Turn the heat back on the first pan and toss in the rice into the mixture and stir well. Add the remaining water and bring to boil. Stir again gently. Turn the heat down and simmer on a low flame, with the lid half on for about 25 minutes or until all the water has evaporated and the rice is cooked.
10. Consider serving with plain yogurt.
12. Enjoy!
Bonus tips:
To avoid breaking the long delicate grains of rice which add so much to the appearance, stir only once and with a gentle hand.
Once done, always, fluff with a fork.
Food facts per serving
Why not compare this recipe with all our other dishes in the Nutrient Table
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