Healthy Lamb and squash biryani with cucumber raita

Healthy Lamb and squash biryani with cucumber raita

I found the below healthy-eating recipe and tried it out, and it was really tasty.  I didn’t have yoghurt to make the raita, so just served it with a little soured cream.

Lamb and Squash Biryani with Cucumber Raita

Prep:  10 mins
Cook:  25 mins
Serves 4
Low-calorie, rich in iron and provides three of your 5-a-day

Ingredients:
4 lean lamb steaks (about 400g), trimmed of all fat, cut into chunks
2 garlic cloves, finely grated
8 tsp chopped fresh ginger
3 tsp ground coriander
4 tsp rapeseed oil
4 onions, sliced
2 red chillies, deseeded and chopped
170g brown basmati rice
320 g diced butternut squash
2 tsp cumin seeds
2 tsp vegetable bouillon powder
20 cm length cucumber, grated
100 ml bio yoghurt
4 tbsp chopped mint, plus a few extra leaves
handful coriander, chopped

Method:

Mix the lamb with the garlic, 2 tsp chopped ginger and 1 tsp ground coriander and set aside.

Heat 2 tsp oil in a non-stick pan.  Add the onions, the remaining ginger and chilli and stir-fry briefly over a high heat so they start to soften.  Add the rice and squash and stir over the heat for a few mins.  Tip in all the remaining spices, then stir in 500 ml boiling water and the bouillon.  Cover the pan and simmer for 20 mins.

Meanwhile, mix the cucumber, yoghurt and mint together in a bowl to make a raita  Chill half for later.

About 5 mins before the rice is ready, heat the remaining oil in a non-stick frying pan, add the lamb and stir for a few mins until browned but still nice and tender.  Toss into the spiced rice with the coriander and serve with the raita and a few mint or coriander leaves on top.

 

 

 

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