Healthier lamb and spinach bulgar wheat pilaf

Healthier lamb and spinach bulgar wheat pilaf

  • serves 6
  • A little effort

This skinny lamb and spinach bulgar wheat pilaf is ready in 30 minutes, under 500 calories and packed full of flavour. We love a one pot - saves on washing up!

Advertisement
Advertisement

Ingredients

  • onions 2, sliced
  • oil for frying
  • lean lamb leg 300g (about 2 steaks), all fat removed and sliced 
  • ground cumin 2 tsp 
  • cardamom 4 pods, crushed 
  • bulgar wheat 400g 
  • chicken stock 800ml 
  • spinach 200g, large stalks discarded and roughly chopped 
  • fat-free yogurt to serve

Method

  • Step 1

    Fry the onions in 1 tsp oil and a pinch of salt in a non-stick pan for 10 minutes, until they’re turning golden and caramelised, then add the lamb and fry for 5 minutes, until brown all over. Add the spices and fry for another minute before adding the bulgar wheat. Stir, then add the stock and spinach and stir until wilted. Season and cover. Simmer on a very low heat for 8 minutes until the stock has been absorbed and the bulgar wheat is tender (add a splash more stock if the bulgar is sticking but not quite cooked through). Season with lots of black pepper. Serve with a dollop of yogurt, if you like.

Nutritional Information

  • Kcals 360
  • Fat 6.1g
  • Saturates 1.9g
  • Carbs 52.4g
  • Fibre 2.4g
  • Protein 22.7g
  • Salt 0.5g
Advertisement