Marinated Spiced Lamb Stew

Spice-coated lamb cubes, cooked until tender.

Serves: 4

Ingredients:

750-800 g lamb, trimmed of all fat and cut into 1 1/2 inch cubes
3 garlic cloves, crushed
2 teaspoons finely grated fresh root ginger
2 tablespoons white wine vinegar
5 tablespoons dried or fresh mint leaves, finely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon chilli powder
6-7 cloves
1 cinnamon stick
1 bay leaf
1 black cardamom pod
1 onion, halved and sliced
200 ml natural yogurt
salt
2-3 tbsp oil

Method:

1. Place the lamb cubes in a bowl.

2. Put the garlic, ginger, vinegar, cumin, coriander, chilli powder and yogurt in a food processor and blend until smooth. Season, then pour this mixture over the lamb to coat it evenly.

3. Cover and chill in the refrigerator for 4-6 hours or over night if time permits.

4. Heat 2-3 tbsp oil in a casserole. Add the cloves, bay leaf, cardamom pod, cinnamon stick and the sliced onion. Stir-fry for 2-5 minutes, until the onion is lightly golden.

5. Add the lamb. Bring to the boil, then reduce the heat to a simmer and partially cover the pan.

6. Simmer, stirring occasionally for 50 minutes - 1½ hour or until the meat is tender.

 

7. Serve with Spiced Lemon Rice

 

 

 

Spiced Lemon Rice

A typical southern Indian favourite, this citrus-flavoured rice dish is a perfect accompaniment to plain grilled fish, lamb stew or chicken.

Serves: 4

Ingredients:

200 g basmati rice
1 tablespoon olive oil
1 bay leaf
12-14 fresh or dried curry leaves
1 dried red chilli
2,5 cm cinnamon stick
3-4 cloves
4-6 cardamom pods
2 teaspoons cumin seeds
8-10 black peppercorns
¼ teaspoon turmeric
juice of 1 large lemon
450 ml boiling water
salt

Method:

1. Place the rice in a sieve and wash it throughly under cold running water. Drain well and set aside.

2. Heat the oil in a nonstick saucepan; when it is hot add the curry leaves, chilli, cinnamon stick, cloves, cardamom, cumin seeds, black peppercorns, bay leaf and turmeric. Stir-fry for 20-30 seconds and add the rice. Stir-fry for 2 minutes, then add the lemon juice and the measured water.

3. Bring to the boil, cover the pan tightly and reduce the heat to low.

4. Cook for 10-12 minutes, remove from the heat and allow to stand undisturbed for 10 minutes. Fluff up the rice with a fork and season before serving.

Healthy tip:

Lemons are an excellent source of vitamin C, which is important for boosting the immune system, healing wounds and protecting against heart disease. Vitamin C also helps the body absorb iron.

South Indian Pepper Chicken

 

Spiced with peppercorns rather than chilli, this creamy curry will be popular with the whole family. Fresh ginger and garlic give it a warming, spicy aroma. Serve with a refreshing salad to complement the rich sauce.

Serves: 3

Ingredients:

1 tablespoon sunflower oil
1 bay leaf
4 cloves
½ teaspoon crushed cardamom seeds
2 teaspoons crushed black peppercorns
1 teaspoon finely grated fresh root ginger
2 teaspoons finely grated garlic
625 g (1 ¼ lb) boneless, skinless chicken breasts, cut into bite-sized pieces
150 ml water or chicken stock
½ teaspoon turmeric
350 ml low-fat natural yogurt
salt

Method:

1. Heat the oil in a large nonstick frying pan and when hot add the bay leaf, cloves, crushed cardamom seeds and peppercorns. Stir-fry for 30 seconds, then add the ginger, garlic and the chicken.

2. Stir-fry over a medium heat for 4-5 minutes before adding the water or stock and the turmeric. Season.

3. Bring to the boil, cover, reduce the heat and simmer gently for 10-12 minutes or until the chicken is tender and cooked through.

4. Remove from the heat, drizzle over the yogurt so that it is partially stirred in and serve.

Healthy tip:

Adding low-fat yogurt gives this dish a rich creaminess, with none of the fat that comes with cream, ground almonds or coconut - which are all popular ingredients in many Indian curries.

Masala Fennel Prawns

Fresh, juicy prawns, cooked simply in a fennel-spiced sauce, makes for a healthy lunch when served with rice and a chopped salad.

 

 

Serves: 2-3

 

Ingredients:

 

1 teaspoon light olive oil

12-15 fresh or dried curry leaves

2 large shallots, or 4 small, halved and finely sliced

2 teaspoons finely grated garlic

1 teaspoon finely grated fresh root ginger

1 tablespoon fennel seeds

1 tablespoon mild curry powder

5 large, ripe tomatoes, deseeded and chopped

750 g (1½ lb) raw tiger prawns, peeled and deveined

sea salt

coriander leaves, to garnish

Method:

1. Heat the oil in a large wok or nonstick frying pan and add the curry leaves. Stir-fry for 30 seconds and add the shallots. Stir and fry over a medium heat for 4-5 minutes, then add the garlic, ginger and fennel seeds.


2. Cook gently for 2-3 minutes, then add the curry powder and tomatoes. Turn the heat to high and stir-fry the mixture for 3-4 minutes.


3. Add the prawns and cook over a high heat for 6-7 minutes or until the prawns turn pink and are just cooked through. Add a little bit of tomato juice if needed. Remove from the heat, season and garnish with fresh coriander leaves.


4. Serve immediately with steamed rice.

Crispy Grilled Red Masala Mackerel

 

Serves: 2

Oven: 225 ˚C, 437 ˚F (hot air)

 

Ingredients:

 

2 fresh mackerel, each around 250-300 g, (8-10 oz), cleaned and gutted

 

Red Masala Paste:

 

1 tablespoon sunflower oil

1 teaspoon finely grated fresh root ginger

2 teaspoons finely grated garlic

2 red chillies, deseeded and very finely chopped

1 teaspoon chilli powder

½ teaspoon turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

3 tablespoons tomato purée

1 teaspoon brown sugar

juice of 1½ - 2 lemons

 

Method:

 

1. Make a 4-6 deep diagonal slices on each side of the fish.

 

2. Make the paste by placing all the ingredients in a food processor and mix unil fairly smooth.

 

3. Season well and spread over the fish, making sure it gets into the slits.

 

4. Leave to marinate in the fridge for at least 1 hour.

 

5. Cook under a hot grill for 6-8 minutes on each side until cooked through and lightly charred at the edges. Cover with aluminium foil if it gets to dark.

 

6. Serve immediately with salad.

 

Salad:

 

½ cucumber, halved and sliced

10 cherry tomatoes, quartered

1 red onion, sliced

 ½ tbsp oil,

pinch of black pepper,

1 tbsp lemon juice

½ tbsp coriander leaves, chopped

 

Healthy tip:

 

The spices in this masala have many therapeutic properties, including boosting the immune system, improving circulation, improving mood and reducing inflammation.