Low Fat Traditional Mutton Pulao

Indulge in the comforting flavors of this *Low Fat Traditional Mutton Pulao*, a lighter take on a classic favorite. Featuring tender, lean mutton and fluffy basmati rice, this recipe delivers a hearty, aromatic experience while keeping the fat content in check. Infused with fragrant whole spices like cloves, cardamom, and cinnamon, and complemented by the freshness of mint and cilantro, each bite is both wholesome and bursting with flavor. A dollop of low-fat yogurt adds creaminess, while sautéed golden onions bring a touch of sweetness to this one-pot wonder. Perfect for family dinners or festive gatherings, this nutritious pulao pairs beautifully with a side of yogurt raita or a crisp green salad, making it a guilt-free indulgence for any occasion.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

Rinse the rice under cold water until the water runs clear. Soak it in fresh water for 20 minutes, then drain and set aside.

Step 2

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.

Step 3

Add the ginger and garlic to the pot, and sauté for 1-2 minutes until aromatic.

Step 4

Add the whole spices (cloves, cardamom pods, cinnamon stick, bay leaves, cumin seeds, and black peppercorns) and stir for another minute.

Step 5

Add the mutton pieces and cook until they are evenly browned on all sides, about 6-8 minutes.

Step 6

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.

Step 7

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.

Step 8

Once the mutton is cooked, add the soaked and drained rice to the pot. Stir gently to ensure the rice is evenly distributed.

Step 9

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.

Step 10

Turn off the heat and let the pulao sit, covered, for another 5 minutes. This will allow the flavors to meld together.

Step 11

Fluff the rice gently with a fork. Garnish with the reserved fried onions and additional chopped cilantro, if desired.

Step 12

Serve hot with a side of low-fat yogurt raita or a simple salad.

Nutrition Facts

Serving size	(2099.5g)

Amount per serving	% Daily Value*
Calories	1952.7

Total Fat 89.6g	0%
Saturated Fat 33.0g	0%
Polyunsaturated Fat 5.6g
Cholesterol 405.7mg	0%
Sodium 5250.9mg	0%
Total Carbohydrate 127.8g	0%
Dietary Fiber 14.6g	0%
Total Sugars 21.9g
Protein 152.4g	0%

Vitamin D 51.8IU	0%
Calcium 560.0mg	0%
Iron 21.5mg	0%
Potassium 3047.9mg	0%

*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.

Source of Calories

Fat: 41.8%

Protein: 31.6%

Carbs: 26.5%