Recipes · Albanian · Casseroles
Tavë Kosi (Baked Lamb with Yogurt)
One serving has 752 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (203%), selenium (103%), zinc (102%), phosphorus (77%), riboflavin (75%) and niacin (75%). Ready in 95 minutes.
- Preparation: 15 min
- Cooking: 80 min
- Makes: 1 serving (405 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, meat
Ingredients
- 150 g Lamb shoulder, raw
- 30 g Rice, white, long-grain
- 150 g Yogurt, plain
- 50 g Eggs, whole, raw
- 10 g Flour, all-purpose
- 10 g Butter, unsalted
- 3 g Garlic, raw
- 1.2 g Salt
- 0.3 g Black pepper
Method
- Brown the lamb pieces in the butter in an ovenproof dish with the chopped garlic, season with salt and pepper, then add a little water, cover and simmer for 40 minutes until tender.
- Stir in the rice and enough water to just cover it, and cook for 10 minutes until most of the liquid is absorbed.
- Whisk the yogurt, eggs and flour together until smooth to make the custard topping.
- Pour the yogurt custard evenly over the lamb and rice.
- Bake at 190 °C (375 °F) for 30-35 minutes until the custard is set and golden on top.
- Rest for 5 minutes before serving so the custard firms up.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 752 kcal | 36% |
| Carbohydrates | 40.2 g | |
| Water | 273 mL | |
| Fiber | 0.8 g | 3% |
| Protein | 40.6 g | 85% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.56 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.4 g | |
| Histidine | 1.2 g | |
| Fat | 46.5 g | |
| Monounsaturated | 17.2 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 22 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 334 mg | |
| Calcium | 253 mg | 25% |
| Copper | 0.29 mg | 32% |
| Iron | 5.1 mg | 28% |
| Magnesium | 66.7 mg | 22% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 539 mg | 77% |
| Potassium | 721 mg | 15% |
| Selenium | 56.7 µg | 103% |
| Sodium | 703 mg | |
| Zinc | 8.2 mg | 102% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.83 mg | 75% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 55% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 151 µg | 38% |
| Cobalamin (vitamin B12) | 4.9 µg | 203% |
| Choline | 174 mg | 41% |
| Vitamin A | 189 µg | 27% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D (D2 + D3) | 44 IU | 7% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 1.8 µg | 2% |
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
5.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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