Persian Beef Pilaf

Persian Beef Pilaf The recipe I used as the basis for this dish was from a soup cookery book.  Although it is cooked in a broth, by the end of the cooking process there wasn’t much liquid left and it was more like a wet pilaf.  Most importantly, it was really tasty and filling!

Servings:    7

Pro Points:    6

Simple Start:    Yes

Filling & Healthy:    0

Cooking time:    1hr 10min (+1hr soaking time)

Ingredients

  • 1.2l water
  • 2 beef stock cubes
  • 225g extra lean steak mince
  • 1 large onion, sliced
  • 75g yellow split peas (soaked for 1 hour in plenty of water)
  • 1tsp ground turmeric
  • 1tsp ground allspice
  • 1/2tsp ground cinnamon
  • 1/2tsp ground black pepper
  • 1tsp salt
  • 225g brown rice
  • 350g spinach, chopped
  • 25g dill, chopped
  • 75g spring onions, chopped
  • 150g 0% fat natural yogurt

For the garnish

  • 1/2 medium onion, finely sliced
  • 1tbsp chopped fresh mint
  • 1tsp healthy oil

 

Method

  1. Pour the water into a large saucepan, add the stock cubes and bring to the boil.
  2. Add the beef, onion, soaked yellow split peas, spice and salt. Cover and simmer gently for 30 minutes.
  3. Add the rice and simmer for a further 20 minutes, stirring occasionally.
  4. Add the spinach, dill and spring onions then simmer for a further 10 minutes.
  5. Meanwhile, make the garnish: fry the onion in the oil over a moderate heat until golden brown. Add the mint then cook for a further 5 minutes until crisp. Set aside.
  6. Stir the yogurt into the rice mixture and heat through.
  7. Serve with the garnish sprinkled on top.

 

 

Onion Rice

A tasty twist on an otherwise plain side dish.

Servings:    1Onion Rice

Pro Points:    7pp

Simple Start

/Filling & Healthy:    0pp

Preparation time:     5mins

Cooking time:    20mins

Ingredients

  • 60g brown rice
  • 2 onions, 1 chopped roughly, the other sliced thinly
  • 1 vegetable stock cube
  • Spray oil

Method

  1. Put the rice into a small saucepan and crumble in the stock cube.  Cover with boiling water so that the water level sits above the rice to a depth of about 1inch.  Add the chopped onion, stir once and bring back to the boil.
  2. Reduce the heat and simmer until the water has been absorbed (approx.. 10mins).  Turn off the heat, cover the saucepan and leave to stand for 10mins.
  3. Meanwhile, heat a small frying pan over a low and spray with oil.  Add the sliced onions and fry stirring frequently until golden brown (add a splash of water to prevent the onions from sticking if required).
  4. Serve the cooked rice topped with the fried onions as an accompaniment to your choice of meat and vegetables.

Top tip: Stir in frozen peas and sweetcorn at step one and add cooked pieces of chicken, pork, beef or fish before serving for a tasty main meal.