- 0:15 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
Full of healthy vegies, this mildly spiced pilaf makes a delicious and filling one-pot meal.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 tablespoon boiling water
- Pinch of saffron threads
- 625ml (2 1/2 cups) Massel salt reduced chicken style liquid stock
- 1 x 7cm cinnamon stick
- 300g (1 1/2 cups) Basmati rice
- 25g (1/4 cup) flaked almonds
- 200g cup mushrooms, thinly sliced
- 400g lamb eye of loin (backstrap)
- 1 bunch asparagus, woody ends trimmed, cut into 2cm pieces
- 150g (1 cup) frozen peas
- 2 ripe tomatoes, coarsely chopped
- 1/4 cup chopped fresh continental parsley
Method
- Step 1Heat 1 tablespoon of oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally, for 4 minutes or until the onion softens.
- Step 2Meanwhile, combine the water and saffron in a small bowl. Place the stock and cinnamon in a medium saucepan over medium heat. Bring to a simmer.
- Step 3Add rice to the onion mixture. Cook, stirring, for 2 minutes. Add the saffron mixture and the stock mixture. Bring to a simmer. Reduce heat to low. Cover and cook, without stirring, for 12 minutes.
- Step 4While the rice is cooking, place the almonds in a large frying pan over medium heat and cook, stirring, for 3 minutes or until toasted. Transfer to a large plate. Heat the remaining oil in the frying pan over medium-high heat. Add the mushroom and cook for 4 minutes or until tender. Transfer to the plate with the almonds. Add the lamb to the pan and cook for 3 minutes each side for medium or until cooked to your liking. Transfer to the plate.
- Step 5Add asparagus, peas and tomato to the rice. Set aside, covered, for 5 minutes.
- Step 6Thickly slice the lamb across the grain. Add the lamb, almonds, mushroom and parsley to the rice mixture and combine. Season with salt and pepper to serve.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1645 kj
Energy
16g
Fat Total
3g
Saturated Fat
7.5g
Fibre
35g
Protein
28g
Carbs (total)
Notes
To freeze: In step 4, cook the lamb for 1 minute each side. In step 5, transfer the rice to a large bowl. Stir in the almonds, mushroom, asparagus and peas. Set aside to cool. Thickly slice the lamb. Add to the rice mixture and combine. Transfer to a 2.5L (6-cup) capacity airtight container. Cover surface of the pilaf with non-stick baking paper. Seal. Label, date and freeze for up to 3 months.
To thaw and reheat: Thaw in fridge for 24 hours. Place in a saucepan. Add 60ml (1/4 cup) salt-reduced chicken stock and heat over medium heat, tossing, for 10 minutes or until heated through. Stir in parsley. Season with salt and pepper to serve.
Individual portions: Freeze. Thaw as above. Reheat 1 portion on medium/500watts/50%, stirring every 2 minutes, for 5-7 minutes or until heated through.
- Author: Alison Roberts
- Image credit: Rob Palmer
- Publication: Australian Good Taste
