This recipe makes a creamy, Indian style lamb curry that’s low in fat and calories. It’s simple to prepare and delicious served with brown rice and a fresh salad. Contains yoghurt, tomatoes and coriander.

Ingredients:

Serves 4

  • 2 teaspoons sunflower oil
  • 1 large onion, diced
  • 3 cloves garlic, crushed
  • 1 hot red chilli, finely chopped (optional)
  • 2 teaspoons curry powder
  • 3 cloves or a small piece of cinnamon stick
  • ½ teaspoon coriander seeds
  • ½ teaspoon ground coriander
  • 1 teaspoon fennel seeds
  • 200 grams of trimmed lamb loin chops
  • 1 stock cube
  • 1 large tomato diced
  • 2 medium potatoes diced in large cubes
  • 50 grams tomato paste (no added salt)
  • 200 ml plain, fat free yoghurt
  • 25 grams fresh coriander, finely chopped
  • Salt and pepper to taste

 

Method

  1. Heat the oil in a non-stick fry pan;
  2. Add the onions, garlic, chilli and spices and fry until onions are transparent;
  3. Add the lamb and fry until lightly browned on all sides;
  4. Add the stock, tomato, tomato paste and potatoes. Cover and cook for approximately 20 minutes, until the potatoes are soft and most of the liquid has evaporated. You may need to add a little water if the mixture becomes too dry during cooking;
  5. Add the yoghurt and coriander;
  6. Serve immediately.

 
Preparation time: 15 Minutes
Cooking time: 30 minutes
Difficulty: Easy

 
Tips:

  • Serve this curry with brown rice for a tasty, fibre rich meal. Wholegrain cereals like brown rice contain more fibre than processed grains like white rice and bread. Fibre should be eaten every day and is used by the gastrointestinal system to digest food;
  • Serve with a cucumber, yoghurt & mint salad. All salad vegetables are excellent sources of vitamins and mineral which help protect the body;
  • When buying tomato paste, be sure to check the package labels of several brands and choose the one with the lowest fat and salt content. Choosing packaged products with no salt is an easy step you can take to improve your diet;
  • If you are cooking for people who are lactose intolerant substitute milk yoghurt for calcium-enriched soy yoghurt. Choose the brand with the highest calcium content, as these individuals often have difficulty eating enough calcium to maintain healthy teeth and bones because they are unable to eat dairy products;
  • Substitute lamb for beef or chicken or your favourite legumes.

 

Nutritional Content

Nutritional analysis per serve:

Energy 947.18 kJ
226.23 cal
Protein 20.92 g
Total fat 7.43 g
Saturated fat 1.91 g
Carbohydrates 15.57 g
Total sugars 7.80 g
Fibre 5.08 g
Sodium 327.82mg
Cholesterol 38.61 mg
Potassium 912.88 mg
Calcium 179.05mg

 

More Information

Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition