Yes, you heard it right! You all must have been shocked reading about how I am suggesting you to enjoy having Pulao inclusive of your diet chart. Usually, Pulao contains rice, meat, tubers and fat (as per our traditional recipe) which cannot be consumed as per any diet plan which you might be following but that is why I am here to change your thought process with my blog. Yes, I have succeeded in making our favourite Pulao way healthier than the usual one.
The earliest documented recipe for pulao comes from the tenth-century Persian scholar Avicenna (Ibn Sīnā), who in his books on medical sciences dedicated a whole section to preparing various dishes, including several types of pulao. Also, according to author K. T. Achaya, the Indian epic Mahabharata mentions an instance of rice and meat cooked together. Also, according to Achaya, “pulao” is used to refer to a rice dish in ancient Sanskrit works such as the Yājñavalkya Smṛti.
Let us go through the nutritional factors of our core ingredients…
EGG– I know being a fitness freak, egg plays a very valuable role in our lives. It is the purest and best source of protein as well as fatty acids. All I can say that eggs are the gift right from heaven for any fitness conscious person. We all have adequate knowledge about eggs but still, I would love to mention some of the benefits just for you to have a clearer picture. One egg has only 75 calories. To be specific approximately 7 grams of high-quality protein, 5grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of many other disease-fighting nutrients. I would love to repeat the slogan of NECC, “SUNDAY HO YA MONDAY… ROZ KHAO ANDE”
BROWN RICE– Being a far better substitute to regular white rice, benefits of brown rice are largely due to it being a whole grain. The fiber in brown rice helps lower cholesterol; moves waste through the digestive tract, promote fullness, and may help prevent the formation of blood clots. Brown rice is also considered as a low “glycemic index” food.
- 3 whole eggs(hard-boiled and peeled)
- 1cup brown basmati rice(soaked for 15 minutes)
- 1 small size onion(thin slices)
- Handfull of browned onion(made by dry roasting )
- 1/4th cup fresh curd
- 1tbsp ginger garlic paste
- 1bay leaf
- 2 green cardamom
- 1inch cinnamon stick
- 4-5 black peppercorns
- 2 cloves
- 2tbsp fresh mint leaves
- 1green chilly (slitted)
- Pinch of mace powder
- 2tsp Kashmiri chilli powder
- 1tsp turmeric powder
- Salt as per taste
- Take the eggs and prick them carefully with a fork.
- Take 1 tbsp oil in a deep pot.
- Put it on a medium flame.
- Put the eggs into it and fry for 2 minutes evening on each side.
- Put the 1tsp Kashmiri chilli powder and turmeric powder along with some salt.
- Coat the eggs nicely fry for 1 more minute
- Take the eggs out keep it aside.
- Put the whole spices (peppercorns, bay leaf, cinnamon, green cardamom, clove) into the pot.
- Fry for 30 seconds. Put the sliced onion into it and fry it till translucent
- Meanwhile, In a bowl mix curd, 1tsp chilli powder, ginger-garlic paste, 2tbsp browned onions, mace powder.
- Once the onion is done simmer the flame. Add the curd mixture to it… cook it with continuous stirring.
- Cook till the curd is nicely done.
- Cut one egg and take the yolk out. Crush the yolk nicely.
- Put the yolk into the pot and cook with the curd mixture for 30 seconds.
- Add 2 cups of water, slit green chilli, mint leaves into the pot followed by 2 whole eggs
- Adjust the salt level.
- Bring it to boil on high flame.
- Put the soaked rice into the pot mix well(make sure you don’t break the eggs)
- Once it starts boiling, simmer the flame and lid on.
- Cook till the rice is nicely cooked.
Serve hot with brown onion, mint leaves garnish with some simple cucumber raita.