Indian · Dinner
Lamb Layered Rice (Low-Calorie)
Layered basmati rice with lean lamb leg simmered in a spiced yogurt masala, baked in thin strata. Saffron milk, caramelized onion and mint perfume each layer while cream and fried onions are minimized, keeping the dish fragrant and lighter without losing its biryani identity.
$5
25 minsPrep
50 minsCook
75 minsTotal
MediumLevel
Nutrition per serving
395Calories
35.2gProtein
11.5gFat
43.8gCarbs
5.3gSugar
2.8gFiber
611mgSodium
100mgChol
3.7gSat Fat
780mgPotassium
138mgCalcium
3.9mgIron
2.2mcgVitamin B12
7mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Trim the lamb leg of visible fat and cut into 1-inch cubes, patting dry with paper towel to promote browning.
2
Marinate
Combine the lamb with yogurt, garlic, ginger, turmeric, coriander, cumin and chili powder; cover and chill for 15 minutes.
3
Sear
Heat the olive oil in a small heavy pot over medium-high heat and sear the marinated lamb for 3 minutes per side until browned on the outer edges.
4
Braise
Add the sliced onion, cardamom, bay leaf, cinnamon stick and chicken stock; cover and braise over low heat for 30 minutes until lamb is fork-tender.
5
Build
Rinse the basmati rice until water runs clear, boil in salted water for 6 minutes until three-quarters cooked, then drain. Spread half the braised lamb and sauce in an oven-safe dish, top with half the rice, then repeat with remaining lamb and rice.
6
Bake
Cover the dish tightly with foil and bake at 350°F (175°C) for 12 minutes until the rice is fully tender and fragrant steam escapes when the foil is lifted.
7
Plate
Uncover and spoon the layered rice and lamb onto a plate, drizzle with saffron milk, scatter cilantro and mint across the surface, and scrape up sauce from the base.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g lamb leg
- 1 cup180g basmati rice, uncooked
- 1/2 cup120g plain yogurt, low-fat
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp coriander-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp chili-powder
- 44 green cardamom pods
- 22 bay leaf
- 22 small cinnamon stick
- 4 tbsp4 tbsp cilantro
- 2 tbsp2 tbsp mint
- 1/4 tsp1/4 tsp saffron, soaked in 2 tbsp warm water
- 4 tbsp60ml reduced-fat milk
- 2 tsp10ml olive oil
- 1 cup240ml chicken stock, low-sodium
- salt, to taste
