Meat Pilau (variation)
by a UK based family originating in East Africa
Fat
Saturated Fat
Sugar
Salt
Serves: 6
Ingredients
5 tbsp sunflower oil
1 small onion, chopped
5 tsp fresh garlic, crushed
5 tsp fresh ginger, crushed
1 tsp salt
1 tsp cumin seeds
1 tsp chillies, chopped
1 tsp garam masala, ground
450 g lean lamb
120 g tinned tomatoes
2 large potatoes, peeled and diced
420 g basmati rice, soaked
fresh coriander, chopped
Source
This recipe had been sourced from Asian Food Survey
Healthy Hints
Cut down the oil to about half the amount, use less salt and try adding some vegetables to give you more fibre and anti-oxidant vitamins.
Cooking Guide
1. Fry the onions until soft then add the spices.
2. Add the meat, tomatoes and potatoes.
3. Add rice which has been previously soaked, washed and drained.
4. Add water and bring to boil.
5. Lower the heat and simmer covered until the dish is cooked.
Food facts per serving
| Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day. | 578 |
| Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate | 36 |
| Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs! | 21.9 |
| Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day. | 1.2 |
| Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti | 58.9 |
| Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks | 1.6 |
| Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre | 0.5 |
| Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods | 1.6 |
Why not compare this recipe with all our other dishes in the Nutrient Table
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