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.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
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.
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.