Low Fat Traditional Mutton Pulao
Experience the comforting flavors of 'Low Fat Traditional Mutton Pulao,' a lighter take on the classic dish that's perfect for health-conscious food lovers. This aromatic one-pot meal combines tender lean mutton, fragrant long-grain basmati rice, and a medley of warming spices like cinnamon, cardamom, and cloves, all simmered together for ultimate flavor. With low-fat yogurt adding creaminess and fresh herbs like mint and cilantro enhancing every bite, this recipe delivers traditional taste without the guilt. Ready in just over an hour, it's an easy yet impressive dish to serve for family dinners or festive occasions. Pair it with a refreshing yogurt raita or a crisp salad for a complete, balanced meal you'll crave again and again.
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Recipe Information
Ingredients
- 500 grams Lean mutton (preferably leg or shoulder, trimmed of all visible fat)
- 300 grams Basmati rice
- 100 grams Low-fat plain yogurt
- 2 medium Onions (thinly sliced)
- 1 large Tomatoes (chopped)
- 1 tablespoon Fresh ginger (grated)
- 2 teaspoons Garlic (minced)
- 4 whole Cloves
- 4 whole Green cardamom pods
- 1 2-inch piece Cinnamon stick
- 2 Bay leaves
- 1 teaspoon Cumin seeds
- 6 whole Black peppercorns
- 2 teaspoons Salt
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 2 medium Green chilies (slit lengthwise)
- 2 tablespoons Fresh cilantro leaves (chopped)
- 1 tablespoon Fresh mint leaves (chopped)
- 2 teaspoons Vegetable oil
- 750 milliliters Water
Instructions
Rinse the rice under cold water until the water runs clear. Soak it in fresh water for 20 minutes, then drain and set aside.
Heat 2 teaspoons of vegetable oil in a large, deep pot over medium heat. Add the sliced onions and sauté until golden brown. Remove half of the onions and set aside for garnishing.
Add the ginger and garlic to the pot, and sauté for 1-2 minutes until aromatic.
Add the whole spices (cloves, cardamom pods, cinnamon stick, bay leaves, cumin seeds, and black peppercorns) and stir for another minute.
Add the mutton pieces and cook until they are evenly browned on all sides, about 6-8 minutes.
Stir in the yogurt, tomatoes, turmeric powder, ground coriander, and salt. Cook for 5-6 minutes, stirring occasionally, until the tomatoes are softened, and the mixture has thickened.
Add the water to the pot and bring to a boil. Lower the heat, cover, and let the mutton simmer for 20-25 minutes, or until it is tender.
Once the mutton is cooked, add the soaked and drained rice to the pot. Stir gently to ensure the rice is evenly distributed.
Add the green chilies, cilantro, and mint leaves. Cover the pot, reduce the heat to low, and let the pulao cook for 15 minutes, or until the rice is fully cooked and fluffy.
Turn off the heat and let the pulao sit, covered, for another 5 minutes. This will allow the flavors to meld together.
Fluff the rice gently with a fork. Garnish with the reserved fried onions and additional chopped cilantro, if desired.
Serve hot with a side of low-fat yogurt raita or a simple salad.
Nutrition Facts
Calories |
1953 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.6 g | 115% | |
| Saturated Fat | 33.0 g | 165% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 5251 mg | 228% | |
| Total Carbohydrate | 127.8 g | 46% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 21.9 g | ||
| Protein | 152.4 g | 305% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 560 mg | 43% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3048 mg | 65% | |
*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.
