This is a variation of a traditional Indian curried lamb dish called roghan josh. Typically this dish calls for mixing heavy whipping cream into the tomato sauce, but this version retains all the taste without the extra saturated fat. If you want, add two tablespoons of heavy whipping cream or milk to the tomato sauce and cook as directed. Turkey tenderloin or beef stew chunks make wonderful substitutions for the lamb in this recipe. The lentils can be omitted entirely, or you can use couscous instead (see the chart on page 8 for recommended couscous and liquid amounts). The lentils in this recipe will emerge al dente; for softer lentils, use canned and omit the half cup of water.

　　

Ingredients

serves 2

　　Olive oil spray

　　1/4 cup green lentils

　　1/4 medium red onion, halved and thinly sliced

　　1/4 teaspoon cumin seeds

　　1 tablespoon grated fresh ginger

　　3 to 5 garlic cloves, chopped

　　Sea salt and freshly ground black pepper

　　1/4 cup slivered almonds

　　1/8 teaspoon ground cardamom

　　1/8 teaspoon ground coriander

　　1/8 teaspoon cayenne

　　1/8 teaspoon ground cloves

　　1/2 to 3/4 pound boneless leg of lamb, trimmed well and cut into 2-inch cubes

　　1/2 green bell pepper, cored, seeded, and thinly sliced

　　1 tablespoon chopped fresh cilantro

　　1/2 cup canned tomato sauce

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

　　

Step 3

Rinse the lentils in a mesh strainer and pour into the pot. Add 1/2 cup boiling water and stir to distribute the lentils in an even layer.

　　

Step 4

Scatter the onion over the lentils. Sprinkle on the cumin, ginger, and garlic and lightly season with salt and pepper.

　　

Step 5

In a medium bowl, combine the almonds, cardamom, coriander, cayenne, cloves, and black pepper to taste. Add the meat and stir to coat, then add the mixture in forkfuls to the pot, making an uneven layer. Cover with the bell pepper. Stir the cilantro into the tomato sauce and pour the mixture over the top.

　　

Step 6

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 7

Calories: 464

　　

Step 8

Protein: 49g

　　

Step 9

Carbohydrates: 23g

　　

Step 10

Fat: 19g

　　

Step 11

Cholesterol: 122mg

　　

Step 12

Sodium: 370mg

　　

Step 13

Fiber: 7g

　　Glorious One-Pot Meals