Known in India as Rogan Josh, this flavorful stew is best prepared 1 to 2 days in advance for flavors to meld. The variety of condiments add flavor and color contrast
12 servings
3 pounds boneless leg of lamb, fat trimmed, cubed (1-inch)
1¼ cups low-fat plain yogurt
¼ teaspoon crushed red pepper
2 cups chopped onions
1 tablespoon each: minced gingerroot, garlic
1 teaspoon each: crushed coriander seeds, cumin seeds, ground turmeric
½ teaspoon each: lightly crushed cardamom seeds, pepper
1–2 tablespoons margarine or butter
1 cup reduced-sodium fat-free chicken broth
Salt and pepper, to taste
Turmeric Rice (recipe follows)
Condiments: raisins, toasted slivered almonds, chopped onion and cucumber, finely chopped cilantro or parsley
1. Combine lamb, yogurt, and red pepper in bowl; refrigerate several hours or overnight, stirring occasionally.
2. Sauté onions, gingerroot, garlic, and spices in margarine in Dutch oven until onions are tender, 5 to 8 minutes. Stir in lamb mixture and chicken broth; heat to boiling. Reduce heat and simmer, covered, until lamb is tender, about 1 hour. Season to taste with salt and pepper. Serve over Turmeric Rice with assorted condiments (not included in nutritional data).
4½ cups water
¾ teaspoon ground turmeric
¼ teaspoon salt
2 cups uncooked long-grain rice
1. Heat water to boiling in large saucepan; stir in turmeric and salt. Stir in rice; reduce heat and simmer, covered, until rice is tender, 20 to 25 minutes.
Per Serving:
Calories: 257
% of calories from fat: 21
Fat (gm): 5.9
Saturated fat (gm): 2
Cholesterol (mg): 49.9
Sodium (mg): 82
Protein (gm): 19.8
Carbohydrate (gm): 29.4
Exchanges:
Milk: 0.0
Vegetable: 0.0
Fruit: 0.0
Bread: 2.0
Meat: 2.0
Fat: 0.0