Fragrant Lamb with Spinach
This enticingly fragrant lamb and spinach curry is warmly spiced rather than fiery hot with chilies. Serve it with basmati rice, chapatis or whole-wheat pita breads and a fresh tomato and cucumber salsa for a healthy Indian-style meal.
Ingredients
2 tablespoons sunflower oil
2 onions, finely chopped
4 garlic cloves, crushed
5 cm piece fresh ginger, peeled and chopped
1 large mild red chili, seeded and sliced
2 teaspoons paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground white pepper
1⁄2 teaspoon ground cinnamon
seeds from 8 green cardamom pods, crushed
2 bay leaves
200 g Greek-style yogurt
500 g lean boneless lamb, cubed
2 large tomatoes, chopped
250 g baby spinach
4 tablespoons chopped fresh coriander
sprigs fresh coriander to garnish
2 onions, finely chopped
4 garlic cloves, crushed
5 cm piece fresh ginger, peeled and chopped
1 large mild red chili, seeded and sliced
2 teaspoons paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground white pepper
1⁄2 teaspoon ground cinnamon
seeds from 8 green cardamom pods, crushed
2 bay leaves
200 g Greek-style yogurt
500 g lean boneless lamb, cubed
2 large tomatoes, chopped
250 g baby spinach
4 tablespoons chopped fresh coriander
sprigs fresh coriander to garnish
Directions
cooking time 1 hour 20 mins
serves 4
- Heat the oil in a large saucepan or flameproof casserole dish. Add the onions, garlic and ginger, and fry for about 5 minutes, stirring frequently, until the onions are golden.
- Stir in the chili, paprika, cumin, coriander, white pepper, cinnamon, cardamom seeds and bay leaves. Stir briefly over medium heat, then stir in the yogurt and 2⁄3 cup water. Add the lamb, mix well and cover the pan. Simmer gently for 1 1⁄4 hours or until the lamb is tender.
- Add the tomatoes, spinach and chopped coriander. Cook for 2–3 minutes, stirring, until the tomatoes have softened slightly and the spinach has wilted. Taste for pepper and remove the bay leaves. Serve the lamb and spinach garnished with fresh coriander.
cooking time 1 hour 20 mins
serves 4
Nutritional information
PER SERVING
420 calories
28 g protein
30 g total fat
12 g saturated fat
107 mg cholesterol
12 g total carbohydrate
10 g sugars
4 g fibre
127 mg sodium
Research has shown that adenosine, a substance found in onions, helps prevent clot formation, which may help prevent heart attacks.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
