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Food To Value – Healthy And Great Value-For-Money (Part 1) - Fragrant Spiced Biryani

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These delicious meals aren’t just hearty and healthy, they’re great value-for-money too...

Fragrant Spiced Biryani

·         Serves 4

·         Ready in 35 mins (plus soaking)

Ingredient

·         250g dried basmati rice low-calorie cooking spray

·         1 large onion, roughly chopped

·         2 garlic cloves, roughly chopped

·         4cm piece of root ginger, peeled and finely grated

·         1 level tsp ground cumin

·         1 level tsp ground coriander

·         1 level tsp mild chilli powder

·         1/2tsp crushed cardamom pods

·         1 large carrot, peeled and diced

·         1 large sweet potato, peeled and diced

·         1 courgette, trimmed and diced

·         400g small cauliflower florets

·         1/2tsp turmeric salt and freshly ground black pepper

·         300g fine green beans

Recipe

1.    Place the rice in a bowl, pour over enough cold water to cover and leave to soak for 20 minutes. Tip the rice into a sieve and run under cold running water until the water runs clear.

2.    Meanwhile, spray low calorie cooking spray into a deep, heavy based casserole pan that has a tight-fitting lid. Put the pan over a medium heat, add the onion and sauté for five minutes until softened and beginning to brown. Add the garlic and ginger and cook for one minute, stirring continuously.

3.    Add the cumin, coriander, chilli and cardamom and cook for 2-3 minutes, stirring, so that the spices don’t stick to the bottom of the pan. Add the carrot, sweet potato, courgette, cauliflower and 300ml of water and bring to the boil. Cover and simmer for five minutes.

4.    Drain the rice and add to the casserole along with 250ml of boiling water and the turmeric. Stir well and season with a little salt and freshly ground black pepper. Bring to the boil, cover and cook over the lowest possible heat for 12-15 minutes, without lifting the lid.

5.    About five minutes before the end of the cooking time, cook the green beans in a pan of lightly salted boiling water until tender. Drain well.

6.    Fluff up the rice, stir in the green beans and serve hot.

·         Per serving: 388 cals, 3.2g fat

Fragrant Spiced Biryani

Fragrant Spiced Biryani

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