Lamb curry is a classic dish from northern India and the most popular of all curries. You can vary by substituting other ingredients in place of the lamb and adjusting the cooking time. For example, use an equal quantity of beef or veal, a 3-pound skinned and cut chicken, 1 1/2 pounds shelled and deveined shrimp, or 1 1/4 pounds mixed vegetables, such as cauliflower, potatoes, and carrots.
Cooking spray
2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
1 teaspoon vegetable oil
1 1/2 cups chopped onion
5 whole cloves
3 cardamom pods
2 bay leaves
1 (3-inch) cinnamon stick
1 tablespoon ground coriander seeds
1 tablespoon paprika
2 tablespoons minced peeled fresh ginger
2 teaspoons Garam Masala
1/2 teaspoon ground red pepper
1/2 teaspoon ground turmeric
2 garlic cloves, minced
2 cups finely chopped plum tomato (about 1/2 pound)
1 1/2 cups water
1/2 teaspoon salt
1/2 cup chopped fresh cilantro, divided
4 cups hot cooked long-grain rice
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add lamb, and cook for 5 minutes on all sides or until browned. Remove lamb from pan.
Heat the oil in pan over medium-high heat. Add onion and next 4 ingredients (onion through cinnamon); cook for 4 minutes or until onion is browned. Stir in coriander and next 6 ingredients (coriander through garlic); cook 1 minute. Add lamb, tomato, water, and salt; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until the lamb is tender. Stir in 1/4 cup cilantro. Serve over rice; sprinkle with remaining 1/4 cup cilantro.
Yield: 4 servings (serving size: 1 cup lamb mixture and 1 cup rice)
CALORIES 457 (22% from fat); FAT 11.2g (sat 3.5g,mono 4g,poly 1.8g); PROTEIN 40.4g; CHOLESTEROL 112mg; CALCIUM 70mg; SODIUM 477mg; FIBER 4.5g; IRON 5.7mg; CARBOHYDRATE 46.8g
Cooking Light, NOVEMBER 2001
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