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Diabetes Quick Fix: Saag Gosh (Indian Lamb Stew)

Linda Gassenheimer, Tribune News Service on

Published in Variety Menu

Saag Gosh serves up flavors of India. An authentic one uses freshly ground spices and long cooking times. By using good quality cubes of lamb cut from the leg and ground spices from my spice shelf, the dinner retains the essence of Indian food without the long preparation.

Helpful Hints:

— Ask the butcher to cut lamb cubes from the leg with most of the fat removed.

— Ground cardamom has a spicy-sweet flavor and is found in the spice section of the market. One teaspoon cinnamon can be substituted.

— If microwave basmati rice is not available, use microwave brown rice instead.

— You can find minced garlic in the produce section of the market.

Countdown:

— Prepare ingredients.

— Start lamb dish.

— While lamb cooks, microwave rice.

Shopping List:

1/2 pound lamb cubes, cut from leg, 1 can low-sodium diced tomatoes*, 1 bottle ground cumin, 1 bottle ground coriander, 1 bottle cayenne pepper, 1 bottle ground cardamom, 1 package microwave brown rice and 1 bag washed ready-to-eat spinach (5 ounces needed).

Staples: olive oil, minced garlic, onion, salt and black pepper corns.

Shop Smart:

* Canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium.

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SAAG GOSH (INDIAN LAMB STEW)

Recipe by Linda Gassenheimer

 

1/4 cup water

1 cup sliced onion

1 teaspoon minced garlic

1/2 pound 1-inch lamb cubes, cut from leg

1 cup drained, low-sodium diced tomatoes*

5 cups washed ready-to-eat spinach

1 teaspoon ground cumin

1 teaspoon ground coriander

1/8 teaspoon cayenne pepper

1 teaspoon ground cardamom

2 teaspoons olive oil

Salt and freshly ground black pepper

1 package microwave brown rice (to make 1 1/2 cups cooked rice)

Heat water and onion in a medium-size nonstick skillet over medium-high heat. Sauté onions for 5 minutes. Add garlic and sauté another minute. Add another tablespoon of water if skillet becomes too dry. Add meat and brown on all sides, about 1 minute. Add tomatoes. spinach and spices. Stir until the spinach begins to wilt. Cover with a lid, lower heat to medium. Do not boil. Cook 5 minutes. Stir in olive oil. Add salt and pepper to taste. While lamb cooks, microwave rice according to package instructions. Measure 1 1/2 cups cooked. Divide rice between two dinner plates and serve lamb and vegetables on top. Makes 2 servings.

Per serving: 430 calories, 120 calories from fat, 13 g fat, 3.2 g saturated fat, 6.4 g monounsaturated fat, 70 mg cholesterol, 31 g protein, 49 g carbohydrates, 7 g dietary fiber, 6 g sugars, 450 mg sodium, 1170 mg potassium, 430 mg phosphorus.

Exchanges: 2 1/2 starch, 1 vegetable, 3 1/2 lean protein, 1 fat.

©2022 Tribune Content Agency, LLC

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