There’s
a misconception that all Indian cuisine is fattening, calorie-laden and generally
unhealthy. But step away from creamy curries and deep-fried starters and you’ll
find a host of fresh, flavourful dishes that are not only kinder to your
waistline, but good for your health, too.
Sabbir Karim,
Best Innovative Asian and Oriental Chef of the Year 2013 and owner of London’s
Namaaste Kitchen and Salaam Namaaste, is an advocate of healthy Indian cooking.
"I’m not sure where this misconception began that made people think that all Indian food is high in saturated fats, calories and overall just unhealthy for you. In the past, it's true, more attention used to be given to the taste of the food, rather than considering the nutritional value. But as more and more chefs have become aware and educated in the healthy eating and healthy cooking concept, they have shifted their focus to the nutritional value and how the Indian food is prepared. The fact is that when we cook traditional Indian food, unlike some of the takeaways people are used to, we use fresh ingredients and produce and we also incorporate a lot of vegetables into our dishes. Indian cooking also requires using a lot of spices that are considered to have healing properties, such as turmeric, ginger and garlic – all of which are healthy ingredients."
"I’m not sure where this misconception began that made people think that all Indian food is high in saturated fats, calories and overall just unhealthy for you. In the past, it's true, more attention used to be given to the taste of the food, rather than considering the nutritional value. But as more and more chefs have become aware and educated in the healthy eating and healthy cooking concept, they have shifted their focus to the nutritional value and how the Indian food is prepared. The fact is that when we cook traditional Indian food, unlike some of the takeaways people are used to, we use fresh ingredients and produce and we also incorporate a lot of vegetables into our dishes. Indian cooking also requires using a lot of spices that are considered to have healing properties, such as turmeric, ginger and garlic – all of which are healthy ingredients."
So this weekend, ditch
the takeaway menu and treat yourself instead to Sabbir’s signature recipe…
Lahori
Tawa Lamb Chops (lamb chops marinated in fresh ginger paste, papaya, herbs and
spices)
Prep 20
min + marinating
Cook 35
min
Serves 4
For the
lamb chops
2tbsp
ginger paste
2tbsp
garlic paste
1½tbsp
papaya paste (½ papaya, deseeded but skin on, blended with 2tbsp cooking oil)
4 large
lamb chops, trimmed and flattened slightly
1tbsp
lemon juice
2tsp garam
masala
½tsp
chilli powder (to taste)
1tsp ground
cumin
1tsp ground
coriander
5tbsp natural
yogurt
½tbsp
fenugreek seeds
½tsp chilli
flakes
½tbsp cooking
oil
1tsp English
mustard
2tsp
mint sauce
For the
sauce
50ml
cooking oil
4
onions, chopped
3tbsp
ginger paste
2tbsp
garlic paste
2tsp
tomato purée
4 cherry tomatoes, sliced
4tsp makhani
cooking sauce (available from Waitrose and Ocado)
1tsp chilli
powder
2tsp
ground turmeric
245g
natural yogurt
2tsp
lemon juice
1½tsp
ground coriander
2tsp
chopped fresh mint
½tsp
kewra water or rose water
2tsp
garam masala
Watercress,
to garnish
1. First,
prepare the lamb chops. Combine the ginger garlic and papaya pastes in a large mixing
bowl, then massage into the lamb. Cover, then transfer to the fridge to
marinate for at least 40 min.
2. Put
the remaining lamb chop ingredients in a medium bowl and mix to a fine paste. Take
the lamb out of the fridge, then add the paste to the bowl and turn to coat the
chops. Cover, then return to the fridge for at least 1 hr.
3. Preheat
the oven to its hottest setting. Lift the lamb chops out of the marinade on to
a baking tray, then cook for 10–15 min. Set aside and keep warm.
4. Next,
make the sauce. Heat the cooking oil in a large frying pan, then fry the onions
until golden. Add the ginger paste, garlic paste and the tomato purée and mix well. Add the cherry tomatoes and
cook until soft. Stir in the makhani sauce, then add the chilli powder, turmeric
and yogurt. Add the lamb chops to the frying pan with the lemon juice, ground coriander,
chopped mint and 500ml water, then simmer for 3–4 min until the sauce is
reduced and thick. Stir in the kewra water or rose water and the garam masala.
5. Divide
the lamb among 4 plates, then garnish with watercress and serve with garlic
naan or basmati rice, if you like.
Per
serving
513kcal
30g
protein
26.9g
fat
6.6g
saturates
28.6g
carbs
20.3g
sugar
4.1g
fibre
2.1g
salt
293mg
calcium
5.1mg
iron
Low sat
fat
Low
sugar
High
protein
High
calcium
High
iron
Gluten
free
1 of
5-a-day
Health tip: why this dish is good for you
Lamb is a good source of vitamin B12, needed for normal cell division as
well as neurological and psychological functions, and to prevent fatigue.
Garam masala (a blend of traditional South Asian spices, such as cumin,
black pepper, cardamom, cinnamon and cloves) is great for adding flavour, so
you don't need any salt.
Ginger is good for soothing the digestive system and may also help alleviate pain
linked to arthritis.
Yogurt is a good source of
protein and is rich in calcium, needed for healthy bones and teeth.
