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Curry club

So humpday is my favourite day of the week.  It is half way to the weekend and the only night off before Friday. I can get home, crack a bottle of red and get stuck into in the kitchen.  This Wednesday was a spicy lamb coconut curry. Delish.  Serves 4.

This meal is good for high calorie and high protein diets.  It is not very high in carbohydrate but this will vary according to how much rice you have.  The saturated fat is quite high, this is mainly from the coconut milk, don’t stress about this but you can use reduced fat cocounut milk if you want.  The fibre is pretty low too, but the wholewheat flatbread or a little side of dahl could be added.

Ingredients

250g stewing/potjie lamb

250g lamb steak/fillet

1 onion, finely chopped

1 thumb size ginger, grated

3 cloves garlic, finely chopped

250 ml coconut milk

250 ml chicken stock

1 tin chopped tomatoes

2 green/red chillies

1 tsp galangal or tamarind paste (for a little tartness)

1 tsp each of cumin, paprika, curry powder, cinnamon, mustard seeds

2 curry leaves

2 bay leaves

2 tsp canola oil

Salt and pepper

1 ½ cup basmati rice

Nutritional Analysis Per Serving 
Energy (calories)580
Protein (g)45
Carbohydrate (g)35
Fat (g)29
 Polyunsaturated (g) 4.5
 Monounsaturated (g)  6.4
 Saturated (g) 18.1
Fibre (g)2.6

1. Cut the lamb into manageable pieces and season with a little salt and pepper.  Preheat your pot or casserole dish and add the canola oil.  Brown the lamb pieces and then remove from the pan.

2. Add all the ground spices to the pot along with the onions, garlic, ginger and galangal and sweat these together.

3. Add the tomatoes, chillies, curry powder, bay and curry leaves and coconut milk.  Stir together.

4. Add the meat again.  Cover and cook for 60-90 minutes until it the meat falls from the bone.

Just before it is ready, bring some water and salt to the boil and cook some basmati rice for 12 minutes.  Steam the rice for another 5 minutes and serve with the curry.

I did some wholewheat flatbreads (roti type things).  Just bang together ½ cup nutty wheat flour, ½ cup brown flour and ½ cup white flour with a tsp sugar, salt, olive oil and 50 ml water.  Knead this together.  Break into 4 golf ball size pieces of dough.  Role each one out nice and thin and cook on a hot un-oiled pan.  Spread a little butter (or canola marg) once cooked over the roti and serve.

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