Yogurt makes an excellent low-fat cream sauce. This recipe uses various spices to make a mild, curry-like sauce. When using plain yogurt in your cooking, be sure to add it at the very end of the simmering process. Do not let the yogurt sauce come to a boil, as it will then separate and curdle and your dish will be ruined. Instead, just prior to serving – about seven to 10 minutes, fold in the yogurt gently and stir carefully to blend it in. Ensure that the temperature is turned down, as you only want to heat the yogurt through, not boil it. If you have a yogurt maker, save a little yogurt for your starter culture. Homemade yogurt adds a tangy flavor to main dishes, and lamb, meatballs or chicken are all good partners for yogurt sauce. In regions of the world where lamb is eaten regularly, it is shown to be an important source of Omega 3 vitamins, B vitamins and monosaturated fats (the good kind). Choose lamb that is certified organic to ensure you are getting top-quality meat.
Ingredients:
1 1/2 lbs leg or shoulder of lamb
1/2 tsp coriander
1/4 tsp freshly ground pepper
1/4 tsp ground cloves
1/4 tsp ground cardamon
1/4 tsp ground cinnamon
2 tbsp blanched grated almonds
1 cup unsweetened plain organic yogurt
1 tsp salt
2 tbsp extra virgin olive oil
1/4 cup water
Method:
Cut lamb into bite sized pieces. Heat the oil and brown the pieces of lamb in a medium saucepan. Add the coriander, pepper, cloves, cardamon, cinnamon and water and simmer until all the liquid is absorbed. Add more water if you are using a lamb shoulder. Add the grated almonds and yogurt to the meat mixture and simmer for another 10 minutes. Serve immediately. This recipe makes 2-3 servings, and goes well with basmati rice or naan. Add a salad of mixed greens with a light dressing and you will have a well-balanced meal.