One of my favourite healthy meals which is quick and easy to make is "the curry". I think curry sometimes gets a bad rap for being unhealthy, stodgy and calorific. But that's not the case if you use minimal oil (fry light is good alongside water for browning meats), and have some lovely low fat recipe books to hand.
One of the first recipes I cooked from my Weight Watchers Cook Smart Hot and Spicy cook book is the Lamb Kofta curry. I was intrigued how the use of lamb mince could still make the curry low fat, alongside never trying kofta meatballs before. The dish was fairly simple to make, once I turned the lamb into little meatballs and heavily seasoned. The sauce is simple to, chopped tomatoes with several spices, vegetable stock and natural yogurt.
Here is how my dish turned out:
|Lamb kofta curry with pilau rice|
Another dish that I would highly recommended for a delicious low calorie, low fat hearty meal is beef keema. I tend to have my currys with chapattis, and am unsure about the calorie content for homemade chapatis, but I tell myself it is low fat! This dish has 318 calories and 33 pro points.
|Beef keema and chappatis.|
For the meatballs
1 onion, quartered
2 garlic cloves, peeled
2 green chillies- de seeded and chopped
2.5 cm fresh root ginger, sliced
1 tablespoon chopped fresh coriander, plus extra to garnish
1/2 teaspoon ground cumin
350g extra lean lamb mince
50g fresh breadcrumbs
salt and freshly ground pepper
For the curry sauce
2 teaspoons sunflower oil
1 onion, chopped finely
2 tablespoon medium curry powder
1 teaspoon cumin speeds
1/2 teaspoons hot chili powder
400 g can chopped tomatoes
150 ml vegetable stock
100 g low fat natural yogurt.
(1) To make the meatballs, whizz the onion, garlic, chilli, ginger and the 1 tablespoon of chopped coriander together in a food processor until finely chopped. Add the ground cumin, lamb mince, breadcrumbs and seasoning and pulse together until just mixed.
2) Shape into 20 small meatballs then chill, covered, for 30 minutes.
3) For the sauce, heat a large, lidded, non stick pan, add the oil and onion and soften the onion for 3 minutes.
4) Add the spices and cook for 30 seconds before stirring in the tomatoes and stock. Season and bring to a simmer, then gradually stir in the yogurt.
5) Slide in the chilled meatballs and gently push them down into the sauce. Cover and simmer gently for 30 minutes, shaking the pan from time to time to move the meatballs around. Serve garnished with chopped tomatoes.