Prep to Cook: Cast iron dish or skillet, measuring jug, long handled spoon, vegetable knife, chopping board, teaspoon, tablespoon
Prep: Dice the onion finely
Making an all-in-one meal should include ingredients from all the food groups. (See Eatwell plate) Lamb Pilaff is a tasty light meal that can be extended by serving with salad or veggislaw or flatbread.
Cooks Know How: A pilaff needs to have good flavour. It is a rice dish cooked in stock with added ingredients of meat and vegetables. The spices, turmeric and garam masala add flavour and also colour the rice. The vegetables, onions, peas and fennel add flavours and balance the meal to make it a healthy choice. Lamb is a red meat that absorbs flavour easily and adds protein and the mineral iron to the diet. Long grain rice absorbs the juices and takes on the flavour in the pan. During the cooking time the rice swells and softens making the starchy carbohydrate digestible. The portions of meat are tenderised in the moist cooking medium, shrinking slightly and taking up spicy flavours. The vegetables soften as the cellulose breaks down during the cooking.
Lamb neck fillet can be sliced up for this recipe. Other red meats could be used such as beef braising steak or fillet of pork.