AIS Sports Nutrition

Lamb biryani

Olive or canola oil
1 onion, chopped
2 tsp minced garlic
1 tbs minced ginger
2 tbs Indian curry paste (such as Madras or Tikka)
1 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground turmeric
2 tsp ground coriander
500 g lean lamb, cubed
1-1½ cups basmati rice
1 litre MAGGI Real Chicken Stock
1 cup frozen peas
200 g cauliflower florets
¼ cup diced dried apricots
200 g PETERS FARM Natural No Fat Set Yoghurt
2 tbs chopped fresh mint
2 tomatoes, chopped
2 tbs chopped fresh coriander

Preheat oven to 180° C (350°F). Spray a large casserole dish with oil and cook onion and garlic over medium heat until soft. Add ginger, curry paste, cumin, cinnamon, turmeric and ground coriander and cook, stirring, for 1 minute. Add a third of a cup of water, if necessary, to prevent sticking. Add lamb and cook for 3-5 minutes or until browned. Stir in rice and cook for 1 minute. Add stock, peas, cauliflower and apricots and bring to a simmer. Cover and then bake in oven for 25-30 minutes or until stock is absorbed and rice is cooked. Remove from oven and allow to rest for 5 minutes. Combine yoghurt and mint. Combine tomatoes and coriander in a separate bowl. Serve biryani with yoghurt mixture and tomato mixture.


ANALYSIS per serve 
High Fuel
Low Fuel
Energy (kJ)
Carbohydrate (g)
Protein (g)
Fat (g)
Calcium, Iron, Vitamin C

Serves: 4-6
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size  

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