SW recipe: SW Lamb Biryani

EVERYDAY EASY
Serves 6
Free
Ready in 2 hours, plus marinating

Ingredients:

650g lean diced lamb leg steaks, visible fat removed
500g fat-free natural Greek yogurt
1 tsp ground turmeric
Low-calorie cooking spray
3 onions, finely sliced
1 cinnamon stick
4 cloves
3 bay leaves
10 cardamom pods
4 garlic cloves, crushed
5cm-piece fresh root ginger, peeled and grated
1 tsp mild chilli powder
1 tsp ground cumin
1 tsp fennel seeds
3 tbsp tomato purée
500g dried basmati rice, well rinsed and drained
Pinch of saffron soaked in 2 tbsp warm water
15g fresh mint leaves, finely sliced, plus 3 whole sprigs
½ cucumber, deseeded and grated
Tomato and red onion salad, to serve (see below)

Method:

1 Mix together the lamb, 300g yogurt, turmeric and ½ tsp salt in a large mixing bowl. Cover and leave to marinate in the fridge for at least 3 hours, or overnight.

2 When ready to cook, spray a large, lidded, non-stick frying pan with low-calorie cooking spray and place over a medium-low heat. Add the onions, cinnamon stick, cloves, 1 bay leaf and 5 cardamom pods. Cover and cook for 15 minutes, stirring often. Uncover, increase the heat to medium and stir-fry for 5 minutes.

3 Add the garlic, ginger, chilli, cumin and fennel seeds with a large splash of water, and stir well. Add the tomato purée and cook for 2 minutes, then add the lamb with the marinade and 250ml water. Bring to a simmer, then cover and cook for 40 minutes, stirring occasionally. Uncover and cook for 5 minutes to reduce the sauce.

4 When the lamb has been cooking for 35 minutes, put the rice in a large saucepan with the remaining bay leaves and cardamom pods, and a pinch of salt. Cover with 1.5 litres boiling water, bring to a gentle simmer and cook for 8 minutes. Drain and leave to steam for a few minutes.

5 Preheat your oven to 180°C/fan 160°C/gas 4. Lightly spray a large, wide, lidded casserole dish with low-calorie cooking spray. Cover the base with a third of the rice, then spoon over half the lamb and sauce. Repeat the layers, then top with the remaining rice.

6 Drizzle over the saffron mixture and top with the mint sprigs. Cover and bake for 25 minutes. Mix the remaining yogurt with the cucumber to make a raita. Scatter the biryani with the sliced mint leaves, and serve with the raita and salad. Discard the mint sprigs, bay leaves and whole spices before eating.

 

Quick Indian sides

Serve your lamb biryani with any of these Speed Food dishes – we chose the tomato and red onion salad:

TOMATO & RED ONION SALAD Thinly slice 6 large tomatoes and 1 red onion. Drizzle over the juice of 1 lemon and scatter with fresh coriander leaves.

CHILLI CABBAGE Finely shred 1 pointed or sweetheart cabbage, then squeeze over the juice of 2 limes. Add a pinch each of salt and chilli powder. Leave to wilt, then toss with black onion seeds and serve.

BROCCOLI STIR-FRY Boil 400g thin-stemmed broccoli for 2 minutes, then drain. Spray a non-stick frying pan with low-calorie cooking spray and fry 1 tsp black mustard seeds with 4 dried curry leaves until fragrant. Add the broccoli and stir-fry for 4-5 minutes. Squeeze over the juice of 1 lemon.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

 


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