- YIELD: 4 servings (serving size: 1 cup lamb mixture and 1 cup rice)
- COURSE: Main Dishes
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
Amount per serving
- Calories: 457
- Calories from fat: 22%
- Fat: 11.2g
- Saturated fat: 3.5g
- Monounsaturated fat: 4g
- Polyunsaturated fat: 1.8g
- Protein: 40.4g
- Carbohydrate: 46.8g
- Fiber: 4.5g
- Cholesterol: 112mg
- Iron: 5.7mg
- Sodium: 477mg
- Calcium: 70mg