By Food System Team
Mauritian beef bryani (easy cook)
12 steps
Cook:2h
The recipe was submitted by Clancy Philippe for Cook the Commonwealth. This recipe was brought to Mauritius by Indian Muslims, so is a Mauritian take on an Indian classic. "Mauritian cuisine is loved by everyone and has been recognised as being within the top three dietary patterns based on more healthful foods / nutrients consumed in 187 countries. This finding is correlated with common observations that Mauritians, women in particular, maintain their youthfulness until very late in their lives. This high rating is driven by the high consumption of ten healthy food selections consumed within traditional Mauritian cooking. Those ten healthy food selections include the consumption of fruits, vegetables, beans and legumes, nuts and seeds, whole grains, milk, total polyunsaturated fatty acids, fish, plant omega-3’s and dietary fibre. This is very evident within the wide spectrum of Mauritian everyday foods that include French, African, Malagasy, English, Indian, Tamil, Telegu, Muslim and Chinese influences" - Extract from Award Winning “Best of Mauritian Cuisine” Book
Updated at: Thu, 17 Aug 2023 09:03:12 GMT
Nutrition balance score
Good
Glycemic Index
23
Low
Glycemic Load
1
Low
Nutrition per serving
Calories208.6 kcal (10%)
Total Fat15 g (21%)
Carbs6.2 g (2%)
Sugars3.1 g (3%)
Protein13.2 g (26%)
Sodium741.1 mg (37%)
Fiber1 g (4%)
% Daily Values based on a 2,000 calorie diet
Ingredients
10 servings
Instructions
Step 1
Put the rice in a fine sieve and rinse under cold water until the water runs clear. Put the rice and enough water to cover in a bowl and leave to soak for 30 minutes.
Step 2
Meanwhile, slice 250 grams of the onions, put aside and finely chop the remainder. Cut the beef into large cubes.
Step 3
Put the garlic and ginger in a mortar and use the pestle to pound together to form a smooth paste. Alternatively, use the side of a wide-bladed knife to pound together.
Step 4
Heat 60 ml oil in a heavy-based saucepan or flameproof casserole over a medium heat and fry the sliced onions for about 10 minutes, stirring occasionally, until dark brown and crisp. Use a slotted spoon to transfer the onions to kitchen paper.
Step 5
In the same oil over a high heat, stir-fry the black cumin seeds, garlic and ginger paste and chopped onions until the onions are tender.
Step 6
Add the beef and continue stir-frying until all the pieces look opaque and slightly fried. Cover the pan, lower the heat and simmer for about 5 minutes.
Step 7
Stir in 250 ml water, the yoghurt, salt, garam masala and bay leaf, then cover the pan again and bring to the boil. Lower the heat and simmer for about 45 minutes until all the liquid is absorbed and the meat is tender. If all the liquid is absorbed before the meat is tender, stir in a little more water and continue simmering. If the meat is tender before all the liquid is absorbed, remove the meat pieces and cook the mixture, uncovered, over a high heat, stirring occasionally to evaporate excess water until a creamy consistency is obtained. Then return the meat in.
Step 8
Remove from the heat and stir in the cream, crisp onions and chopped fresh coriander. Set aside.
Step 9
Meanwhile, while the beef mixture is simmering, drain the rice. Heat the oil in another heavy-based pan or flameproof casserole over a high heat and add the cumin seeds, cardamon pods, cloves and cinnamon.
Step 10
When the seeds splutter, add the drained rice, stirring to coat each grain in oil. Stir in 750 ml water and bring to the boil. Cover the pan, lower the heat and simmer for about 8 minutes until all the liquid is absorbed and grains are almost tender.
Step 11
Meanwhile, soak the saffron threads in the warm milk. About 30 minutes before you want to serve, set the oven to 150 degrees centigrade.
Step 12
Put half the beef mixture in the washed-out casserole or an ovenproof dish with a tight fitting lid. Top with half the rice, then layer with the remaining beef mixture and rice. Spoon the saffron and milk over the top. Cover and bake for 30 minutes.
View on tasteofmauritius.com.au
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