Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.9% of RDA
• Calories: 21.9% of RDA
• Carbs: 17.6% of RDA
• Fat (total lipid): 20.7% of RDA
• Fiber: 8.4% of RDA
• Fructose: 0.8% of RDA
• Protein: 30.9% of RDA
• Sodium: 42.7% of RDA
• Sugar: 20.7% of RDA
• Vitamin A (IU): 5.7% of RDA
• Vitamin B6: 27.9% of RDA
• Vitamin C: 3.2% of RDA
• Iron: 1.4% of RDA
• Magnesium: 17.6% of RDA
• Manganese: 16.4% of RDA
• Niacin: 28.0% of RDA
• Potassium: 13.1% of RDA
• Zinc: 48.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE SIMMER SAUCE
1.
Cut the onion in half and set one half aside for later.
2.
Cut the remaining half into quarters. Place in the food processor with the garlic, cilantro, and ginger.
3.
Puree until smooth, adding a little water if needed. Set aside.
CARAMELIZE THE ONIONS
4.
In a large ovenproof pan over medium low heat, melt ½ tablespoon butter and ½ tablespoon oil.
5.
Cut the reserved half onion into thin slices and add to the pan. Caramelize/fry onion until golden brown and sweet tasting, about 15 minutes.
6.
Add the almonds and raisins (if using) and stir fry until everything is slightly softened, toasty, and golden. Set aside.
PREPARING THE BEEF
7.
Return the pan to the stove and melt the remaining ½ tablespoon butter and oil over medium high heat.
8.
Add the steak pieces - sear them so that they get nice and browned on all sides, about 5 minutes.
9.
Transfer to a plate. Wipe excess grease out of the pan; add the simmer sauce from step one to the pan.
10.
While it simmers, measure the spices and add them to the pan. Stir fry until very fragrant, about 3 minutes.
11.
Add the yogurt and about 1 cup water and stir until smooth. Add the browned beef back to the pan with the simmer sauce. Cover and simmer gently for 1 hour.
PREPARING THE RICE
12.
While the beef is simmering, soak the rice in cold water and then rinse thoroughly to remove the starch - this helps it from being too sticky later on.
13.
Heat 3 cups of beef broth in a saucepan and bring to a low boil.
14.
Add the rinsed rice and simmer, covered, for 5-10 minutes. The rice should be partially cooked but it's okay if it's still a little raw. It will finish cooking in the oven.
15.
rain off the liquid and set aside. Preheat the oven to 350 degrees.
PREPARING THE DISH
16.
Spoon the rice on top of the beef and make a small well in the middle for moisture.
17.
Sprinkle the caramelized onions over the rice.
18.
Cover with two tight layers of foil and a tight fitting lid. Bake for 30-40 minutes.
19.
Let stand for 10-15 minutes before fluffing with a fork and serving. Top with cilantro and serve with chapati or naan.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 438
Protein 34.7 g
Carbohydrates 48.3 g
Iron 0.26 mg
Fiber 2.34 g
Calcium 38.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
