Lamb Biryani

Lamb Biryani

Serves 6

Core recipe

1 tsp ground coriander
1 tsp ground cumin
2 garlic cloves, crushed
250g low-fat natural yoghurt
2 (600g) lean lamb leg roasts, fat removed, cut into 3cm pieces
Cooking oil spray
1 onion, thinly sliced
2 (400g) large carrots, chopped
1L (4 cups) chicken stock (made using stock cubes)
1 tsp saffron threads
1 cup (200g) brown basmati rice
1 (170g) courgette, halved lengthways, sliced
½ cup fresh mint leaves, to serve

1.	Combine coriander, cumin, garlic and half the yoghurt in a medium glass bowl. Add the lamb and toss to coat. Cover and place in fridge for at least 4 hours to marinate.
2.	Preheat oven to 180°C. Heat a 1.5L (6-cup) capacity ovenproof casserole dish over medium-high heat. Spray with oil. Add half the lamb. Cook, stirring, for 2 minutes or until browned. Transfer to a bowl. Repeat with the remaining lamb.
3.	Spray pan with oil and reduce heat to medium. Add onion and cook, stirring, for 3 minutes. Add lamb, carrots, stock and saffron. Bring to the boil. Cover and bake for 1 hour or until lamb is very tender.
4.	Add rice and courgette. Bake, covered, for a further 30 minutes or until all the liquid is absorbed, and the rice and vegetables are tender.
5.	Spoon into serving bowls. Top with a spoonful of the remaining yoghurt and sprinkle with mint. Serve.

TIP: You can substitute ½ tsp turmeric for the saffron threads. Add with the onion at the beginning of step 3.

Another version:

Lamb Biryani    

No Count

Serves 6

Full Choice 25 pts for the whole recipe 4 pts per person

frylight

1 onion, finely chopped

1 clove garlic, crushed

2 tsp ground cardamom

1" (2½cm) piece fresh ginger, chopped

6-12 cloves

2 tsp ground coriander

2 tsp ground cumin

1 tsp turmeric

1 tsp chilli powder

450g lean lamb cubed

150g carton 0% total greek yogurt

225g basmati rice

2 bay leaves

2 green chillies, finely chopped

3 tbsp lemon juice

To garnish:

1 small onion, sliced into rings

coriander leaves

Spray a large ovenproof casserole with frylight and cook the onion and garlic genlty until softened.  Add all of the spices, and meat and stir until the meat changes colour.  Add the yogurt.  Remove from the heat and leave to marinate for at least 30 mins and preferable overnight.

Rinse the rice and cook it with the bay leaves in plently of boiling water for 5-6 mins, then drain and pour into the casserole with the meat mixture.  Add the chillies and lemon juice, cover tightly and bake in the oven at Gas 3/325ºF/170ºC for 1 hour. 

Before serving mix well to combine the rice and lamb.  Garnish with the onion rings and coriander leaves.

Lamb biryani with tandoori broccoli

Serves 4

Syns per serving: Free

250 g fat-free natural yogurt

1 red chilli, deseeded and thinly sliced

4 garlic cloves, finely chopped

2 tsp finely grated fresh ginger

1/4 tsp ground cloves

1 tsp ground cinnamon

2 tsp each of ground cumin and ground coriander

salt and pepper

750 g lamb leg steaks, all visible fat removed, cut into bite-sized chunks

350 g dried basmati rice

a large pinch of saffron threads

100 ml hot chicken stock

frylight

2 large onion, thinly sliced

1 cinnamon stick

8 green cardamon pods, lightly crushed

1 tbsp each of finely chopped fresh mint and coriander leaves

For the tandoori broccoli

400 g thin-stemmed broccoli

1 tbsp tandoori curry powder

Put the yogurt in a large bowl with the chilli, garlic, ginger, ground cloves and cinnamon, and half the ground cumin and ground coriander. Season and mix well. Add the lamb, toss to coat, then cover and leave to marinate in the fridge overnight.

Allow the lamb to come to room temp for 30 min. Rinse the rice, soak in cold water for 30 min, drain and set aside. Stir the saffron into the stock.

Pre-heat your oven to 150'C/130'C FAN/Gas 2. Spray a wide frying pan with frylight and place over medium heat. Stir-fry the onion for 15 min, or until softened, then stir in the remaining ground cumin and coriander and cook for 1 min.

Put the cinnamon stick and cardamon pods in a pan, half-fill with water and bring to the boil. Add the rice, stir, then return to the boil. Cook for 3 min, then drain and stir in the onion and spices.

Spray a 3 litre casserole dish with frylight, place over a low heat. Spread a thin layer of the rice mixture in the base of the dish. Top with half the lamb and marinade, then half the remaining rice. Pour over half the saffron stock, top with the remaining lamb and marinade. Spread the last of the rice on top and pour over the remaining stock. Cover tightly with foil, then the lid, and turn up the heat for 30 seconds to build up steam.

Bake for 25-30 min, or until the lamb and rice are tender. Remove from the oven and leave covered for 30 min. Discard the cinnamon stick.

Steam the broccoli for 2-3 min, drain well and return to the pan. Spray with frylight and scatter over the curry powder. Place a griddle pan over a medium-high heat and cook the broccoli for 2 min, turning. Serve with the biryani.