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Brown Rice and Beef Pilaf Mohamad Samji
Healthy Hints
You may notice that the portion recommended for this recipe is a little more than a cup, which may seem small; however, add a salad or kachumber along with some yoghurt and you have a well-balanced satisfying meal. Another option is to try adding frozen peas, potatoes or other vegetables in step eight (when you add the rice), so you get your serving of vegetables too, within one pot.
Ingredients
Ingredients
140 g (¾ cup) brown basmati rice
1 tsp extra virgin olive oil
1 onion, peeled and chopped
5 whole black peppercorns
4 cardamom pods
3 cloves
1 cinnamon stick, 1 inch long
½ tsp cumin seeds
370 g (13 oz) minced beef, extra lean
2 garlic cloves, minced
1 tsp coriander powder
1 fresh green serrano chilli, finely chopped
2 tomatoes, chopped
1½ tsp salt
485 ml (1½ cups + 1 tbsp) water
What does this chart mean?
- Calories305kcal
- Protein28.8g
- Fat11.3g
- Saturated fat3.9g
- Trans fat0.3g
- Cholesterol65.7mg
- Carbohydrate22.3g
- Sugars (Total)4.8g
- Fibre3.4g
- Sodium1254.90mg
- Salt3.1g
- Iron4.2mg
- Vitamin A38.4RAE
- Vitamin C49.9mg
- Vitamin D0.1mcg
- Vitamin B122.3mcg
- Potassium707.8mg
Directions
1. Wash the rice, drain and set aside.
2. In a medium size saucepan, heat the oil on medium heat.
3. Add the onions and sauté until golden brown.
4. Place the black pepper, cardamom, cloves, cinnamon and cumin seeds in a small cup with 1 tablespoon of the water. Add this spice mixture to the pan and cover for one minute.
5. Add the beef, garlic, coriander powder and chili and mix well.
6. Once the beef has started browning, add the tomatoes.
7. Keep mixing, breaking up any lumps of the mince and cook until almost all the moisture is gone.
8. Add the water and the rice. Add the salt and mix well.
9. Bring to a boil. Turn the temperature down to low, cover and simmer for approx. 45 minutes or until most of the moisture has been absorbed.
10. Turn off the heat and allow the pan to sit with the lid on for 10 minutes to allow the rice to finish cooking.
11. Serve.
