AI-generated photo.
Sri Lankan · Iconic, Colombo · Sri Lanka
Lamprais
Lamprais (lamprais), a Colombo plate from Sri Lanka.
Pai editors’ mark 5 / 5
Plan, list, and collections
Lamprais is cooked in Colombo as its own plate, not as a copy of a restaurant menu. Bake a parcel of curry, rice, and egg until the rice smells of cinnamon. A banana leaf is the usual wrap. Parchment holds the same parcel, and a slice of banana rides along. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
75
Health score
Rich, enjoy occasionally
Indulgent
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 23%
- Carbs 50%
- Fat 28%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 27 g of protein in the serving.
Suits · Low sodium
About 412 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice237 kcal
- Chicken thigh121 kcal
- Canned coconut milk49 kcal
- Olive oil31 kcal
- Egg18 kcal
- Banana13 kcal
Glycemic load
Estimated glycemic load for this count: 43.9. The bands come from the ingredient table.
Portion
One serving, as written, is about 484 kcal.
Allergens. Egg
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 363 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 484 kcal | 24% |
| Protein | 27 g | 54% |
| Carbohydrate | 59.4 g | 22% |
| Fiber | 2.6 g | 9% |
| Total sugars | 3.2 g | 6% |
| Fat | 14.8 g | 19% |
| Saturated fat | 6.9 g | 35% |
| Cholesterol | 141 mg | 47% |
| Sodium | 412 mg | 18% |
| Potassium | 487 mg | 10% |
| Calcium | 49 mg | 4% |
| Iron | 5 mg | 28% |
| Magnesium | 61 mg | 15% |
| Zinc | 2.7 mg | 25% |
| Vitamin A | 27 mcg | 3% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 7 mcg | 6% |
| Thiamin (B1) | 0.5 mg | 41% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin (B3) | 8.6 mg | 54% |
| Vitamin B6 | 0.7 mg | 39% |
| Folate | 171 mcg | 43% |
| Vitamin B12 | 0.7 mcg | 30% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Sodium stays in a comfortable range.
- This is a pleasure plate. The Indulgent mark is honest, not a scolding.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Dry jasmine rice1.3 cups260 g- Chicken thigh3 thighs400 g
Egg1 egg50 g
Curry powder2 tsp5 g
Canned coconut milk0.4 cup100 ml
Yellow onion0.5 onion80 g
Cinnamon stick1 stick3 g
Banana0.5 banana60 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set the oven to 400°F / 204°C and leave it for 15 minutes so the rack is actually hot. Weigh dry jasmine rice, chicken thigh, egg, curry powder, canned coconut milk, yellow onion, cinnamon stick, banana, kosher salt, olive oil. Lamprais is cooked in Colombo as its own plate, not as a copy of a restaurant menu. Bake a parcel of curry, rice, and egg until the rice smells of cinnamon. A banana leaf is the usual wrap. Parchment holds the same parcel, and a slice of banana rides along. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Lamprais, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Lamprais is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Lamprais bakes evenly only when the center is not a dome of unmixed batter.
- 🇱🇰 Sri LankaSouth Asiaicon-sri-lanka-lamprais-step-4
Lamprais, step 5
Step 5 · Bake about 45 min
5Bake at 400°F / 204°C until this is true: A skewer in the center of Lamprais comes out with a few moist crumbs, and the top springs back. Start checking at 45 minutes. Opening the door early drops the heat.
Bake about 45 min
- 🇱🇰 Sri LankaSouth Asiaicon-sri-lanka-lamprais-step-5
Lamprais, step 6
Step 6 · Cool 10 min
6Cool Lamprais in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Lamprais in this shot order and no other: a spoon making a path through the sauce; the table set with the garnish in a small bowl; the lid lifted for one quick look; steam rising off the finished plate. Slate words for the editor: blister, sear, glaze, twilight, harbor, thistle, griddle, trivet, nappe, crisp.
Cool 10 min
How you know it is done
A skewer in the center of Lamprais comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Lamprais looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Lamprais spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Lamprais completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Lamprais is one of the plates people ask for by name from Colombo.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Bake a parcel of curry, rice, and egg until the rice smells of cinnamon. A banana leaf is the usual wrap. Parchment holds the same parcel, and a slice of banana rides along.
Allergens in the required list: Egg.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.