Easy biryani

Easy biryani

By
From
Zest
Serves
4
Prep
10 mins
Cooking time
30 mins
Photographer
Ian Hofstetter

Coconut-flavoured light evaporated milk is a wonderful product – it gives you all the flavour and creaminess you love, without the high saturated fat of coconut milk. Choose a variety of rice with a low GI for this carb-rich dish.

Ingredients

Quantity Ingredient
1 tablespoon olive oil
2 onions, sliced
1 garlic clove, crushed
1 teaspoon ginger, grated
1 teaspoon ground coriander
1/4 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
500g lamb backstraps or fillet, cubed
1 cup low-gi rice
2 cups low-salt chicken stock or water
1/2 cup coconut flavoured light evaporated milk
1 tablespoon coriander, chopped
1 teaspoon caraway seeds
green vegetables, steamed, to serve

Method

  1. Heat oil in a large frying pan on medium. Sauté the onions, garlic and ginger for 2–3 minutes until the onion is tender.
  2. Stir in the spices and cook for 1 minute or until aromatic. Add the lamb and cook, stirring, for 4–5 minutes until browned.
  3. Add the rice and stock or water and stir well. Bring to the boil, then lower the heat and simmer, covered, for 15–20 minutes until the rice is tender, adding more liquid if required.
  4. Stir in the coconut-flavoured milk and heat gently. Just before serving blend in the coriander and caraway seeds. Accompany with steamed green vegetables.

Variations

  • –If you like, add some sultanas and garnish with a dollop of natural yoghurt and cashews.

    –Use cubed pork fillet or chicken as a change from lamb.

Super ingredient: Caraway seeds

  • These tiny crescent-shaped brown seeds add a wonderful aromatic flavour to any dish. Since Roman times, they have been taken to aid the flow of digestive juices (such as saliva and bile) and to prevent flatulence. Their characteristic flavour comes from two terpenes called carvone and limonene. These are natural plant chemicals now being studied for their role in blocking the development of cancer tumours in animals. Terpenes are also found in lemon, ginger and cumin seeds.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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