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Mkluba is a Syrian dish of layered meat, aubergines and rice, cooked in a tomato flavoured sauce. Nazma Lakhani
Healthy Hints
What an indulgent-looking dish – yet it’s a perfect low calorie, low saturated fat meal for anyone wanting to eat healthier. The addition of whole grain basmati rice mixed in with all the flavours and textures is a good way to introduce your palate to brown rice. You’ve got lean protein, fibre and carbs in one dish so all you need is some grilled vegetables or a refreshing side salad and you have balance on a plate.
Ingredients
Ingredients
2 tbsp rapeseed (canola) oil
4 medium aubergine, sliced into rounds
2 large onion, chopped
460 g lean lamb, cubed
150 ml tomato-based pasta sauce
450 ml warm water
1 tsp cinnamon powder
½ tsp nutmeg
½ tsp ground cloves
1 tsp salt
½ tsp black pepper
6 medium tomato, sliced
460 g brown basmati rice, washed and drained
What does this chart mean?
- Calories374kcal
- Protein18.0g
- Fat10.0g
- Saturated fat3.5g
- Carbohydrate55.0g
- Sugars (Total)8.0g
- Fibre4.5g
- Salt1.0g
Directions
1. Preheat the oven to 180 C (350 F, gas mark 4). Brush 1 tablespoon of oil on the aubergine slices and bake them in the centre of the oven for 20 minutes.
2. Heat the remaining tablespoon of oil in a pan and add the onions and the lamb.
3. Cover the pan and cook for about 5-6 minutes until the lamb is browned.
4. Meanwhile, mix the pasta sauce with the water, dry spices and seasoning and bring to boil.
5. When the aubergines are cooked, remove from the oven. In a large lightly greased casserole dish, layer the aubergines, tomatoes, meat mixture and uncooked rice. Continue with the layers until all the ingredients are used.
6. Pour the spiced pasta sauce mixture over the casserole.
7. Cover the dish with a lid and bake for 1 hour, until meat is tender, the rice is cooked and all the liquid is absorbed. Check at around 45 minutes and add water if needed.
8. To serve, stand the casserole on a cold surface, run a knife around the inside edge, place a serving plate on top of the contents and turn upside-down.
