Masoor Biryani, low cholesterol treat made using brown rice and masoor mixture.
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Masoor Biryani
Masoor Biryani
Bring rice and fibre-rich masoor together to create a low-cholesterol but infinitely tasty biryani. A special masala, and a thoughtful method of preparation make the Masoor Biryani a grand fare despite using minimal fat and avoiding unhealthy cooking techniques. You will love the outcome.
Preparation Time: 20 minutes.
Cooking Time: 30 minutes.
Serves 4.
Baking Temperature: 200°C (400°F).
Baking Time: 25 minutes.
For the rice
1 cup brown rice, soaked for 15 minutes and drained
2 bayleaves (tejpatta)
2 stick cinnamon (dalchini)
4 cloves (laung/lavang)
2 cardamom (elaichi)
Salt to taste
To be ground into a smooth paste (using little water)
1 tbsp coriander (dhania) seeds
2 tsp poppy seeds ( khus-khus)
1 tbsp roughly chopped ginger (adrak)
1½ tsp cumin seeds (jeera)
4 clove garlic (lehsun)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
For the masoor mixture
¾ cup masoor (whole red lentil), soaked and drained
2 tsp oil
¼ cup finely chopped onions
¾ cup finely chopped tomatoes
Salt to taste
Other ingredients
2 tbsp low-fat milk, 99.7% fat-free
For the garnish
1 tbsp finely chopped coriander (dhania)
For the rice
Heat 3 cups of water in a deep non-stick kadhai, add the bayleaf, cinnamon, cloves, cardamom, rice and salt, mix well and cover and cook on a medium flame for 10 to 15 minutes, while stirring occasionally. Keep aside.
For the masoor mixture
1. Soak the masoor in water for at least 6 hours. Drain and keep aside.
2. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
3. Add the paste and mix well and sauté on a medium flame for 30 seconds.
4. Add the tomatoes, 2 tbsp water and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
5. Add the masoor, salt and ¾ cup of water, mix well and cook on a medium flame for 10 minutes or till the water evaporates and the masoor has been cooked, while stirring occasionally.
6. Add the lemon juice and mix well. Keep aside.
How to proceed
1. Discard the bayleaf and cinnamon from the rice. Divide the rice into 2 equal portions. Keep aside.
2. On a greased baking dish, pour 1 tbsp of low-fat milk over it.
3. Put a portion of the rice and spread it evenly with the help of a spoon.
4. Put the masoor mixture on it and spread it evenly
5. Finally, add the remaining rice on it and spread it evenly.
6. Pour the remaining 1 tbsp of low-fat milk evenly over it.
7. Cover and bake in a pre-heated oven at 200°c (400°f) for 20 minutes or microwave on HIGH for 4 to 5 minutes.
Serve hot garnished with coriander.
Nutritive values per serving
Energy: 167 calories
Protein: 8.9 gm
Carbohydrate: 25.5 gm
Fat: 3.2 gm
Fibre: 3.8 mg
Cholesterol: 0.0 mg
source
