Ingredients:
- whole spice blend (optional)
- 1 1/2 cinnamon sticks (3-inches)
- 4 whole cloves
- 4 green cardamom pods
- 1 bay leaf
- 1 1/2 lb top sirloin or boneless leg of lamb, trimmed and cut into 3/4-inch cubes , or 6 chicken thighs, skinned , or 1 1/2 lb shrimp, peeled and deveined
- 3 plum tomatoes (canned), chopped , plus 1 tbsp juice , or 2/3 cup crushed tomato , or 1/2 cup plain low-fat yogurt
- 1/2 cup indian split peas ( channa dal) , or 4 medium boiling potatoes, peeled and cut into 3/4-inch cubes
- 2 - 4 tbsp chopped fresh cilantro leaves (use the lesser amount if you've already added the optional cilantro)
Directions:
- 1. Heat oil in large deep skillet or soup kettle, preferably nonstick, over medium-high heat until hot, but not smoking. If using whole spice blend, add to oil and cook, stirring with wooden spoon until cinnamon stick unfurls and cloves pop, about 5 seconds. If omitting whole spice blend, simply add onion to skillet; sauté until softened, 3 to 4 minutes, or browned, 5 to 7 minutes.
- 2. Stir in garlic, ginger, selected meat (except shrimp), ground spices, 1/2 teaspoon of salt, and tomatoes or yogurt; cook, stirring almost constantly, until liquid evaporates, oil separates and turns orange, and spices begin to fry, 5 to 7 minutes, depending on skillet or kettle size. Continue to cook, stirring constantly, until spices smell cooked, about 30 seconds longer.
- 3. Stir in optional spinach and/or cilantro. Add the water and jalapeño and season with salt; bring to simmer. Reduce heat; cover and simmer until meat is tender, 20 to 30 minutes for chicken, 30 to 40 minutes for beef or lamb.
- 4. Add selected vegetable (except green peas); cook until tender, about 15 minutes. Stir in cilantro. Add shrimp and/or peas if using. Simmer 3 minutes longer and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 408.74 Kcal (1711 kJ) | ||
| Calories from fat | 202.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.48g | 35% | |
|---|---|---|---|
| Cholesterol | 102.25mg | 34% | |
| Sodium | 338.46mg | 14% | |
| Potassium | 1266.75mg | 27% | |
| Total Carbs | 14.3g | 5% | |
| Sugars | 2g | 8% | |
| Dietary Fiber | 4g | 16% | |
| Protein | 39.18g | 78% | |
| Vitamin C | 41mg | 68% | |
| Iron | 7.2mg | 40% | |
| Calcium | 173.3mg | 17% | |
| Amount Per 100 g | |||
| Calories | 104.53 Kcal (438 kJ) | ||
| Calories from fat | 51.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.75g | 35% | |
|---|---|---|---|
| Cholesterol | 26.15mg | 34% | |
| Sodium | 86.56mg | 14% | |
| Potassium | 323.97mg | 27% | |
| Total Carbs | 3.66g | 5% | |
| Sugars | 0.51g | 8% | |
| Dietary Fiber | 1.02g | 16% | |
| Protein | 10.02g | 78% | |
| Vitamin C | 10.5mg | 68% | |
| Iron | 1.8mg | 40% | |
| Calcium | 44.3mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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