Rogan Josh

Originating in Kashmir in northern India, where various trade routes and political rivalries have played out, this mild, aromatic lamb curry uses seasonings reflective of its crossroad status. It takes on a characteristic red hue from the use of bright-colored spices. Serve inside a pita pocket or with toasted pita chips.

Yield: 4 servings (serving size: about 2/3 cup)

Ingredients

• 1 1/2  teaspoons  ground cumin
• 1 1/2  teaspoons  ground coriander
• 1  teaspoon  ground ginger
• 1  teaspoon  chili powder
• 1  teaspoon  ground cinnamon
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground turmeric
• 1/4  teaspoon  saffron threads
• 1/4  teaspoon  ground cloves
• 1 1/2  pounds  boneless leg of lamb, trimmed and cut into 1/2-inch cubes
• 1  teaspoon  canola oil
• 1  cup  less-sodium beef broth
• 1/2  cup  low-fat yogurt
• 1/2  cup  chopped fresh cilantro

Preparation

Combine first 9 ingredients in a large zip-top plastic bag. Add lamb; seal and shake to coat. Refrigerator 8 hours or overnight.

Heat oil in a large saucepan over medium-high heat. Add lamb mixture; cook 4 minutes, stirring constantly. Add broth, scraping pan to loosen browned bits; bring to a boil. Cover, reduce heat, and simmer 1 hour. Increase heat to medium-high; partially cover and cook 1 hour or until lamb is tender. Uncover and cook 5 minutes or until sauce thickens. Remove from heat; stir in yogurt and cilantro.

Nutritional Information

Calories:

193 (38% from fat)

Fat:

8.2g (sat 2.5g,mono 3.5g,poly 0.9g)

Protein:

24g

Carbohydrate:

4.8g

Fiber:

1.5g

Cholesterol:

67mg

Iron:

2.6mg

Sodium:

396mg

Calcium:

90mg