Recipes · Iranian · Main Courses
Baghali Polo ba Mahiche (Dill Rice with Lamb Shank)
One serving has 659 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (138%), zinc (106%), niacin (81%), selenium (70%), manganese (66%) and folate (61%). Ready in 145 minutes.
- Preparation: 15 min
- Cooking: 130 min
- Makes: 1 serving (609 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, meat
Ingredients
- 65 g Rice, white, long-grain
- 50 g Fava beans, fresh
- 10 g Dill, fresh
- 12 g Butter, unsalted
- 140 g Lamb shanks, raw
- 30 g Onions, raw
- 0.5 g Turmeric
- 0.05 g Saffron
- 1.5 g Salt
- 300 g Water
Method
- Season the lamb shank with the turmeric and half the salt, then brown it in a little of the butter with the onion.
- Add most of the water, cover, and simmer for 1.5-2 hours, until the lamb is fork-tender.
- Meanwhile, rinse the rice and parboil it in salted water for 6-8 minutes, until just past al dente, then drain.
- Layer the parboiled rice with the fava beans and dill in a pot with the remaining butter and remaining water; cover and steam over low heat for 25-30 minutes, until the rice is fluffy.
- Dissolve the saffron in a spoon of hot water and drizzle over part of the rice for color.
- Serve the dill and fava rice alongside the braised lamb shank, spooning some of its juices over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 659 kcal | 31% |
| Carbohydrates | 61.7 g | |
| Water | 479 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 34.7 g | 72% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.7 g | |
| Methionine | 0.81 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 29.4 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 14.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 127 mg | |
| Calcium | 85.4 mg | 9% |
| Copper | 0.39 mg | 43% |
| Iron | 7.1 mg | 39% |
| Magnesium | 79 mg | 25% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 380 mg | 54% |
| Potassium | 631 mg | 13% |
| Selenium | 38.6 µg | 70% |
| Sodium | 731 mg | |
| Zinc | 8.5 mg | 106% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 246 µg | 61% |
| Cobalamin (vitamin B12) | 3.3 µg | 138% |
| Choline | 8.1 mg | 2% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 27.3 mg | 36% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 1.1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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