Lamb Biryani

Lamb is a rich source of protein, which is essential for building and repairing muscle tissue. Lamb is a good source of iron, which is important for the production of hemoglobin, the protein that carries oxygen in the blood. The rice in biryani is a good source of carbohydrates, which are the body’s primary source of energy.

Ingredients

-450gm / 450gm Lamb
-1pc / 30gm grated Ginger
-3clove / 15gm Garlic
-1tsp / 3gm Chili Powder
-1tsp / 6gm Salt
-1tsp / 3gm Turmeric
-3tsp / 15gm Hotspice Powder
-2tsp / 8gm ground Coriander
-2tsp / 10gm Cumin Seed Powder
-1tsp / 3gm Black Peppercorn
-1pc / 40gm Cinnamon Stick
-125ml / 125gm Yogurt
-2tbsp / 28gm Sunflower Oil
-1tsp / 5gm Cumin Seeds
-2pc / 260gm Onion sliced
-3pc / 450gm Tomato
-3pc / 120gm Bay Leaf
-300gm / 300gm Rice
-500ml / 500gm Vegetable Stock
-1handful / 85gm Spinach

Methods

1. Place all ingredients for marinade in a glass bowl, mix well and chill for at least 2 hours.

2. Prepare rice by soaking for at least 30mins and rinsing well in a sieve until the water runs clear.

3. Add the oil to a large hot pan and fry the cumin seeds until they sizzle, when this happens add the onion and fry until soft and brown.

4. Pour in the lamb mix, add the tomatoes and continue to cook on a high heat for 5 minutes continually stirring, to make sure the spices are cooked through.

5. Turn the heat to low, cover and simmer for 25 mins to ensure the lamb becomes tender.

6. Add the bay leaf, rice and vegetable stock, stir and cover again, leave on a low heat for a further 20 minutes.

7. Turn off the heat, remove lid, add spinach and stir once, replace the lid.

8. Let this stand for 10mins to ensure the rice is light and fluffy.

9. Serve!

Nutrition Information

Nutrition Facts

Amount Per Serving

Calories kCal

486.58

% Comp. Ratio

Carbohydrate

112.76g
16.52

Sugars

5.92g
0.87

Protein

52.91g
7.75

Arginine

1.69g
0.25

Aspartic Acid

2.4g
0.35

Cystine

0.35g
0.05

Alanine

1.51g
0.22

Glutamic Acid

4.2g
0.62

Glycine

1.24g
0.18

Histidine

0.76g
0.11

Isoleucine

1.23g
0.18

Leucine

2.09g
0.31

Lysine

2.02g
0.3

Methionine

0.64g
0.09

Phenylalanine

1.15g
0.17

Proline

1.23g
0.18

Serine

1.08g
0.16

Threonine

1.07g
0.16

Tryptophan

0.31g
0.05

Fat

57.04g
8.36

Saturated Fat

1.07g
1.81

Monounsaturated Fat

13.99g
2.05

Polyunsaturated Fat

8.01g
1.17

Cholesterol

86.19mg

Ash

5.86g
0.86

Water

420.95g
61.68

Minerals

32.8g
4.81

Calcium

537.6mg

Iron

23.61mg

Magnesium

134.85mg

Phosphorus

424.64mg

Potassium

1061.77mg

Sodium

30602.28mg

Zinc

6.96mg

Copper

0.48mg

Manganese

3.34mg

Selenium

33.86mg

Fluoride

4.75mg

Vitamins

0.18g
0.03

Vitamin A

196.17mcg

Vitamin C

29.35mg

Vitamin D

2.88iu

Vitamin E

2.88mg

Vitamin K

0.38mcg

Vitamin B

0.69mg

Riboflavin

0.58mg

Niacin

11.98mg

Vitamin B6

0.07g

Folate

458.29mcg

Vitamin D2 D3

0.14mcg

Pantothenic Acid

2.01mg

Choline

96.79mg

Betaine

33.89mg

Others

Carotene Alpha

15.87mcg

Carotene Beta

1352.53mcg

Cryptoxanthin Beta

39.26mcg

Lutein Zeaxanthin

2640mcg

Lycopene

1.81mcg

Retinol

8.44mcg

Tocopherol Delta

0.03mg

Tocopherol Gamma

1.16mg
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