Middle Eastern · dinner, lunch
Mugalgal (Saudi Pan-Seared Lamb with Tomato and Chilli)
مقلقل اللحم
Video by Manal Alalem on YouTube, in Arabic · Open on YouTube
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
42 g protein and 16 g net carbs a serve from lamb seared fast with onion, tomato and warm spices; a serve is rich in vitamin B12 and zinc.
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Ingredients 16
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Heat a saj (domed iron griddle, used hollow side up), a wok or a heavy wide pan until very hot, then add the ghee. 2:50
- Dust the lamb lightly with the flour and add it in batches so it fries rather than stews. Stir constantly over high heat until browned and the juices have evaporated; lift out each batch and repeat. 3:17
- Return all the meat and add the onion chunks, tossing them through the meat until they start to soften. 6:24
- Add the sliced garlic and keep tossing for a minute until it smells sweet. 7:11
- Season with the mixed spice, cumin, chilli flakes, ground coriander, black pepper and, last of all, the salt. 7:50
- Add the tomatoes and green chillies and keep stirring until they soften and the meat is nearly cooked. 8:36
- If the lamb still needs time, lower the heat and cover it with foil for a few minutes. Splash in about ¼ cup water and scrape up the browned bits to make a little sauce; add the tomato paste if the colour is pale. 9:35
- Pile onto a platter and scatter with chopped coriander. 10:50
Tip. Serves about 5 (our estimate for 1 kg of lamb). A Gulf favourite on desert camping and hunting trips, cooked on a saj over charcoal; eat it with bread or rice, or with a big salad to keep the carbs down. Oil can replace the ghee.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 13%
- Protein 33%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High162%
3.9 µg a serve, mostly from lamb (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High76%
42 µg a serve, mostly from lamb (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High66%
7.2 mg a serve, mostly from lamb (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High37%
33 mg a serve, mostly from tomatoes (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High30%
0.5 mg a serve, mostly from lamb (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High30%
0.5 g a serve, mostly from lamb (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High23%
4.2 mg a serve, mostly from lamb (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High21%
1000 mg a serve, mostly from lamb (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source18%
22 µg a serve, mostly from tomatoes (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source18%
71 µg a serve, mostly from lamb (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source16%
68 mg a serve, mostly from lamb (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source13%
120 µg a serve, mostly from tomatoes (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source11%
1.7 mg a serve, mostly from tomatoes (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 2
Calcium6%
80 mg a serve, mostly from lamb (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from lamb (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Manal Alalem; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.