Lamb Bhuna Recipe

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 1 hour 55 minutes

材料

2 tbsp ghee (or oil)

1 tsp cumin seeds

1 cinnamon stick

4 cardamom pods

1 large or 2 medium onions (peeled and chopped into thick chunks)

3 cloves garlic (minced)

2 tsp minced ginger

6 green birds eye chillies (2 finely chopped, 4 left whole)

2 bay leaves

2 tsp ground coriander

1 tsp ground cumin

1 tsp turmeric

pinch ground cloves

½ tsp salt

½ tsp black pepper

1 kg (2.2 lbs) lamb (chopped into 1-inch chunks (use shoulder, leg or neck)

1 red bell pepper (chopped into large chunks)

6 medium tomatoes (roughly chopped)

3 tbsp tomato puree (paste for US)

360 ml (1 ½ cups) lamb or chicken stock

chopped coriander (cilantro)

boiled or pilau rice

chapati

raita

手順

Preheat the oven to 170C/325F (fan).

Heat the ghee over a medium heat in a large oven-proof pan.

Add the cumin seeds, cinnamon, and cardamom. Fry for 2-3 minutes, until the spices release their fragrance.

Add the chopped onion, garlic, and ginger and fry, stirring often, for 5 minutes, until the onion is softened and lightly browned.

Add the green chillies, bay leaves, ground coriander, ground cumin, turmeric, cloves, salt, and pepper.

Stir and cook for 2-3 minutes.

Add the lamb and stir to coat in the spices. Cook for 5-7 minutes, until sealed.

Add in the chopped red pepper, chopped tomatoes, tomato puree, and stock.

Stir together and bring to the boil.

Cover the pan and place in the oven for 1 hour 15 minutes to 1 hour 30 minutes - until the lamb is tender and the sauce has thickened. Check on it a couple of times in the last 30 minutes or so so ensure the liquid isn't running dry. Top up with a splash of boiling water if it is.

Remove from the oven and serve topped with fresh coriander. I like to serve mine with boiled or pilau rice, chapati and raitha.

栄養

• カロリー: 484 kcal
• 脂肪総量: 22 g
• 飽和脂肪: 10 g
• コレステロール: 182 mg
• ナトリウム: 1177 mg
• 炭水化物総量: 17 g
• 食物繊維: 6 g
• 糖質総量: 8 g
• タンパク質: 53 g