SW recipe: Prakash’s lamb bhuna

EVERYDAY EASY
Serves 4
Free
Ready in 35 minutes, plus marinating

Ingredients

2 tbsp fat-free natural yogurt, plus 100g to serve

2 garlic cloves, crushed

3cm-piece fresh root ginger, finely grated

1 tsp salt

1 tsp garam masala (see Cook’s note)

½ tsp ground cumin

½ tsp ground coriander

½ tsp chilli powder

½ tsp ground turmeric

500g lean lamb steak, visible fat removed, cut into 3cm cubes

Low-calorie cooking spray

1 large onion, finely diced

3 large tomatoes, roughly chopped

250g dried basmati rice

Sprigs of fresh coriander, to serve

Sliced green chilli, to serve (optional)

Lemon wedges, to serve

 

For the cabbage:

½ savoy cabbage, shredded

6 tomatoes, quartered

2 garlic cloves, finely sliced

2 tsp black onion seeds

Method

1 In a mixing bowl, mix together the yogurt, garlic, ginger, salt and spices. Add the lamb, stir to coat and set aside to marinate in the fridge for at least 2-3 hours, or overnight.

2 When ready to cook, spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Fry the onion for 5-7 minutes until softened and a little coloured. Add the lamb and marinade to the pan with the chopped tomatoes and 50ml water. Bring to a simmer, then reduce the heat to low and cook for 10-15 minutes, partially covered and stirring occasionally, until the lamb is cooked through and the sauce has thickened. If the curry starts to look dry or begins to stick to the pan, add a little more water, stir and continue to cook.

3 Meanwhile, cook the rice according to the pack instructions. Drain, return to the pan and cover to keep warm. Boil the cabbage for 2 minutes, then drain and leave to steam dry. Spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the quartered tomatoes and fry for 3-4 minutes until starting to soften. Add the garlic and fry for 1 minute until fragrant. Add the cabbage to the pan, increase the heat to high and stir-fry for 3-4 minutes until the cabbage has wilted and taken on a little colour. Stir in the black onion seeds and season well.

4 Season the curry to taste, then remove from the heat. Swirl through 100g yogurt, then scatter over the coriander and chilli, if using. Serve with the rice, cabbage and lemon wedges for squeezing over.

COOK’S NOTE
When cooking with shop-bought spice mixes or blends, choose brands without Synned ingredients such as sugar, flour and oil. Otherwise, count ½ Syn per level tsp or 1½ Syns per level tbsp

PRAKASH’S STAY-ON-TRACK SECRET
‘Batch cooking is a game changer’

To keep me from getting takeaways after a long day at work, I find it really helpful to cook big batches of Food Optimising meals, then divide them into single portions and stash them in the freezer ready for when I need them. Here are two of my favourites:

CHICKEN TIKKA I marinate skinless chicken breast pieces in dried spices mixed with fat-free natural yogurt before cooking, then freezing. Around 2kg of chicken gives me 10 portions, ready to defrost and serve with couscous, cauliflower rice or bulgur wheat, plus lots of Speed Food vegetables.

TURKEY BOLOGNESE Lean turkey mince (5% fat or less) packed with chopped carrots, onions, leeks, tomatoes (or whatever veg I have in) is cheap to make. I’ll serve it with pasta on the first day and spiced up with chilli on a jacket potato the next. Or over Slimming World chips for home-made ‘dirty’ fries.

 

Ultimate Slimming Tips!

Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

Slimming Tip 2 – Fill up on Super Slimming Foods 
Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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