Ingredients

1 small onion, chopped 2 teaspoons grated fresh root ginger
3 garlic cloves, roughly chopped 3 tablespoons fresh coriander leaves
325 g (11 oz) lean lamb or beef mince teaspoon chilli powder 4 teaspoon Garam Masala
1 tablespoon cornflour
SAUCE
1 tablespoon vegetable oil 1 small onion, finely chopped
1/4 teaspoon cumin seeds 2-3 green cardamom pods
2 teaspoons Ginger and Garlic Paste
1/2 teaspoon chilli powder
1/4 teaspoon turmeric
1/4 teaspoon Garam Masala
75 g (3 oz) tomatoes, chopped 1 tablespoon natural yogurt
450 ml (1/4 pint) water 1 green chilli, deseeded and finely chopped
2 tablespoons fresh coriander leaves
Indian cuisine is full of heart healthy ingredients: beans and rice, wholemeal flour, natural yogurt, garlic, ginger, fresh fruit and vegetables, fish, lean meat or no meat at all. The fat-trap is in the preparation with a liberal use of oil. However, delicious curries can be made with as little as 1 tablespoon of oil,...

Instructions

1.For the koftas, place the onion, ginger, garlic and coriander in a food processor or blender. Process until blended. Place the mince in a bowl and add the blended mixture, spices and cornflour knead to mix. Cover and refrigerate for 10-15 minutes, to allow the spices to infuse.
2.For the sauce, heat the oil in a heavy-based saucepan, add the onion and fry gently for 5 minutes. Add the cumin and cardamoms and cook for about 2 minutes until the onions are browned, then add the garlic and ginger paste and remaining spices. Cook, adding a little water when necessary, for about 5 minutes, until the spices darken. Add the tomatoes and yogurt, stirring continuously.
3.Meanwhile, divide the kofta mixture into 16 equal portions and roll each portion into a smooth round ball. Grill the koftas under a preheated medium grill for 10 minutes, turning once to drain off all the excess fat.
4.Add the koftas to the sauce mixture. Cook, stirring, for about 2 minutes, then add the water, cover and simmer for 20-25 minutes. Stir in the chilli and coriander, adding a little boiling water if necessary. Serve with basmati rice and Mushroom and Pea Bhaji if liked.

Indian cuisine is full of heart healthy ingredients: beans
and rice, wholemeal flour, natural yogurt, garlic, ginger,
fresh fruit and vegetables, fish, lean meat or no meat at all.
The fat-trap is in the preparation with a liberal use of oil.
However, delicious curries can be made with as little as
1 tablespoon of oil, cooking spices and onions gently over a
low heat and stirring from time to time. A good curry starts
with the leanest meat and the freshest vegetables, so
ensure that you go easy on the oil for a healthy curry.

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