Low Fat Mansaf
Discover a lighter take on Jordan’s iconic dish with this Low Fat Mansaf recipe, a healthy spin on a beloved Middle Eastern classic. This guilt-free version swaps traditional ingredients for lean lamb and low-fat yogurt, while retaining the rich, comforting flavors infused with turmeric, cardamom, and jameed powder. Simmered to perfection and served over fluffy basmati rice and pita bread, the dish is finished with the crunch of roasted almonds and a sprinkle of fresh parsley for a truly irresistible presentation. Perfect for a wholesome dinner, this Mansaf offers authentic taste in a low-fat, nutritious package that’s easy to prepare and enjoy. Indulge in a cultural culinary experience without compromising your diet!
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Recipe Information
Ingredients
- 500 grams Lean lamb, cubed
- 1 medium Onion, chopped
- 750 grams Low-fat yogurt
- 2 tablespoons Cornstarch
- 500 milliliters Water
- 50 grams Jameed powder
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cardamom
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 whole Bay leaf
- 2 tablespoons Fresh parsley, chopped
- 50 grams Sliced almonds
- 2 tablespoons Olive oil
- 4 pieces Pita bread
- 250 grams Basmati rice
Instructions
Begin by rinsing the basmati rice under cold water until the water runs clear. Set aside and let it soak for about 20 minutes.
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the lean lamb cubes to the pot and brown them on all sides. This should take about 8-10 minutes.
Pour 500 milliliters of water into the pot with the lamb and onions. Add the bay leaf and bring to a boil. Reduce the heat to low, cover, and let simmer for 45 minutes.
In a blender, combine the low-fat yogurt, cornstarch, and jameed powder. Blend until smooth and well combined.
Pour the yogurt mixture into a large saucepan over medium heat. Stir continuously until the mixture starts to thicken and begins to boil gently.
Add the turmeric, cardamom, salt, and black pepper to the yogurt sauce. Stir well to incorporate the spices.
Once the lamb is tender, remove the bay leaf, and then gradually add the yogurt sauce to the pot with the lamb. Stir well to ensure the lamb is fully coated. Let this cook on low heat for an additional 15 minutes.
While the mansaf is simmering, cook the basmati rice. Drain the soaking water, and in a separate pot, add the rice with 1 tablespoon of olive oil and cook for about 15 minutes or until soft and fluffy.
In a small pan, dry-roast the sliced almonds until golden brown. Remove from heat and set aside.
To serve, tear the pita bread into pieces and layer it in a large platter. Place the cooked rice over the bread, and then top with the lamb and yogurt sauce.
Garnish the mansaf with roasted almonds and fresh parsley before serving.
Nutrition Facts
Calories |
3555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 180.8 g | 232% | |
| Saturated Fat | 61.1 g | 306% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 475 mg | 158% | |
| Sodium | 5019 mg | 218% | |
| Total Carbohydrate | 310.6 g | 113% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 72.2 g | ||
| Protein | 198.4 g | 397% | |
| Vitamin D | 10.5 mcg | 52% | |
| Calcium | 2231 mg | 172% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 4719 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
