Indian Curry

Difficulty | Serves 6 | Book 1

Indian Curry
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1 cup carrots sliced
1 cup zucchini sliced
1 cup small cauliflower florets
1 cup green beans sliced
1 onion sliced
1½ cups water
600g lean lamb leg diced
cooking spray
1 teaspoon crushed ginger (in jar)
1 teaspoon crushed garlic (in jar)
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon ground garam masala
¼ teaspoon chilli powder (or to taste)
2 teaspoons salt-reduced beef stock powder
2 cups boiling water
4 tablespoons cornflour
1 x 200g no fat natural yoghurt

Per serve
FatTotal5.6g
Saturated1.9g
Fibre2.6g
Protein25.3g
CarbsTotal10.9g
Sugar5.8g
Sodium210mg
Kilojoules827 (cals 198)
GI RatingToo low in carbs to score a GI rating

Method

  1. Microwave vegetables on high for 8 minutes with 1½ cups of water. Drain vegetables, save 1 cup of vegetable water to be used later.
  2. Sauté lamb in a non-stick frypan that has been coated with cooking spray for 5 minutes.
  3. Add ginger and garlic, cook a further 1 minute.
  4. Add coriander, cumin, turmeric, garam masala and chilli to meat, cook for 1 minute.
  5. Dissolve stock powder in boiling water, pour over meat, simmer slowly for 10 minutes, stir occasionally.
  6. Place vegetables into pan. Combine reserved water with cornflour then add to pan, bring to boil.
  7. Take off heat then fold in yoghurt.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

This dish has lots of vegetables and the low fat animal products make this a suitable meal to help prevent diabetes, heart disease and many forms of cancer.

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