Classic Lamb Curry

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.

Yield: 4 servings (serving size: 1 cup lamb mixture and 1 cup rice)

Ingredients

• 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

Preparation

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.

Nutritional Information

Calories:

457 (22% from fat)

Fat:

11.2g (sat 3.5g,mono 4g,poly 1.8g)

Protein:

40.4g

Carbohydrate:

46.8g

Fiber:

4.5g

Cholesterol:

112mg

Iron:

5.7mg

Sodium:

477mg

Calcium:

70mg