Recipes · Pakistani · Main Courses
Maghaz (Spiced Brain Masala Fry)
One serving has 456 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (6754%), vitamin A (1910%), copper (1417%), riboflavin (601%), selenium (275%) and pantothenic acid (225%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (364 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: gluten, meat
Ingredients
- 180 g Lamb liver, raw
- 60 g Onions, raw
- 50 g Tomatoes, raw
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 5 g Chili peppers, green, raw
- 1.5 g Turmeric
- 2 g Chili powder
- 1 g Cumin
- 1.5 g Coriander seeds
- 1.5 g Curry powder
- 15 g Vegetable oil
- 3 g Cilantro, fresh
- 1 g Salt
- 30 g Water
Method
- This dish is traditionally made with goat or lamb brain; the catalog has none, so lamb liver stands in here, giving a similarly rich, soft-textured organ-meat fry.
- Simmer the lamb liver in the water with a pinch of salt and turmeric 8-10 minutes until firm and cooked through, then drain and dice small.
- Heat the oil in a pan and fry the onion until golden, about 6 minutes, then add the ginger, garlic and green chili and cook 1 minute.
- Stir in the remaining turmeric, chili powder, cumin, coriander and garam masala blend, then add the tomatoes and cook until pulpy, about 6 minutes.
- Add the diced liver and cook over medium heat 6-8 minutes, mashing lightly with the back of the spoon, until well coated and glossy.
- Season with the remaining salt, scatter with cilantro and serve hot with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 456 kcal | 22% |
| Carbohydrates | 18.5 g | |
| Water | 275 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 39.4 g | 82% |
| Tryptophan | 0.45 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3.1 g | |
| Lysine | 2.1 g | |
| Methionine | 0.81 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 0.9 g | |
| Fat | 25.3 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 668 mg | |
| Calcium | 84.2 mg | 8% |
| Copper | 12.8 mg | 1417% |
| Iron | 16.1 mg | 90% |
| Magnesium | 70.7 mg | 23% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 727 mg | 104% |
| Potassium | 976 mg | 21% |
| Selenium | 151 µg | 275% |
| Sodium | 584 mg | |
| Zinc | 9 mg | 113% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 6.6 mg | 601% |
| Niacin (vitamin B3) | 29.9 mg | 214% |
| Pantothenic acid (vitamin B5) | 11.3 mg | 225% |
| Pyridoxine (vitamin B6) | 1.9 mg | 145% |
| Folate (vitamin B9) | 439 µg | 110% |
| Cobalamin (vitamin B12) | 162 µg | 6754% |
| Choline | 14.4 mg | 3% |
| Vitamin A | 13,368 µg | 1910% |
| Vitamin C | 34 mg | 45% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 45.8 µg | 51% |
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
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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