Etli Pilav

Etli Pilav is a traditional Turkish rice dish featuring tender meat and fragrant spices, delivering a comforting and hearty meal. This healthy version incorporates lean meat and fresh vegetables, making it a satisfying choice for any occasion.

Ingredients

• Basmati rice - 150 grams
• Lean beef (cubed) - 200 grams
• Onion (finely chopped) - 1 medium
• Carrot (diced) - 1 medium
• Green bell pepper (diced) - 1 medium
• Garlic (minced) - 2 cloves
• Olive oil - 2 tablespoons
• Tomato paste - 1 tablespoon
• Chicken or beef broth - 400 milliliters
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1/2 teaspoon
• Bay leaf - 1
• Fresh parsley (chopped) - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic and cubed beef to the pot. Cook until the meat is browned on all sides, about 5-7 minutes.
4. Stir in the diced carrot and green bell pepper, cooking for another 3-4 minutes until slightly softened.
5. Add the tomato paste, cumin, salt, black pepper, and bay leaf, stirring well to combine with the meat and vegetables.
6. Pour in the broth and bring the mixture to a boil. Once boiling, reduce the heat to low and simmer for 10 minutes.
7. Drain the soaked rice and add it to the pot, stirring gently. Cover the pot with a lid and let it cook on low heat for an additional 15-20 minutes, or until the rice is tender and has absorbed the liquid.
8. Remove the pot from heat, let it sit covered for 5 minutes, then fluff the rice with a fork.
9. Serve hot, garnished with fresh chopped parsley.

Nutrition

• Calories: 540
• Protein: 30 g
• Carbs: 70 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber from vegetables, aiding digestion.

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