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Lamb & Mushroom Curry
| Recipe from "Living in the 21st Century with Diabetes" |
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| Ingredients |
2 tabsp water (40ml)
1 tabsp mono/polyunsaturated oil (20ml)
2 medium coarsely chopped onions (200g)
2 large cloves of garlic crushed (6g)
2 tsp of freshly grated ginger (10g)
2 tsp of brown sugar (6g)
1 tsp of sweet chilli sauce (6ml)
1 bay leaf
3 tsp of curry powder (10g)
1 tsp of turmeric
½ tsp of ground coriander
½ tsp of ground cumin
Lean cubed lamb (preferred leg lamb) (600g)
20 medium sliced fresh mushrooms (200g)
2 medium coarsely chopped tomatoes (200g)
Zest of 1 lemon
Juice of 1 lemon (60ml)
½ cup low fat evaporated milk (125ml)
Coconut essence to taste |
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| Method |
· Heat oil and water in a heavy based saucepan or nonstick fry pan and stir-fry onion garlic and grated ginger.
· Blend in brown sugar, chilli sauce, bay leaf, curry powder, turmeric, coriander and cumin.
· Add lamb and stir frying for 5 minutes.
· Add mushrooms, tomatoes, lemon zest and lemon juice, cover and cook slowly for 30 - 40 minutes or until tender.
· Just before serving, stir in milk and coconut essence.
· Served with curry condiments such as chopped onion and tomato, mango chutney or chopped cucumber and non fat natural yoghurt. |
| Serves : 6
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| Nutrients per Serve : KJ 801, Calories 191, Fat(grams) 6, Cholesterol(milligrams) 67
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