Lamb Kofta Curry Mint Yoghurt (Print Version)
# Ingredients:
→ Koftas
01 -
500 g lean lamb mince (10% fat)
02 -
1 large egg
03 -
1 small onion, finely chopped
04 -
Salt and black pepper, to taste
05 -
1 teaspoon minced garlic or 1 garlic clove, minced
06 -
Low calorie spray oil
→ Curry Sauce
07 -
2 onions, finely chopped
08 -
2 teaspoons minced garlic
09 -
2 teaspoons grated fresh ginger
10 -
100 g courgette (zucchini), finely diced
11 -
2 teaspoons ground cumin
12 -
2 teaspoons ground coriander
13 -
1 teaspoon hot chilli powder
14 -
1 teaspoon paprika
15 -
1 teaspoon garam masala
16 -
0.5 teaspoon turmeric
17 -
0.25 teaspoon ground cloves
18 -
0.25 teaspoon ground cinnamon
19 -
5 green cardamom pods
20 -
1 bay leaf
21 -
2 tablespoons tomato paste
22 -
480 ml chicken stock
23 -
1 teaspoon granulated sweetener
24 -
Salt and black pepper, to season
25 -
Low calorie spray oil
→ Mint Yoghurt
26 -
150 ml fat free plain natural yoghurt
27 -
1 tablespoon mango chutney
28 -
2 teaspoons cornstarch
29 -
1.5 tablespoons fresh mint, finely chopped
30 -
1 teaspoon lemon juice
# Instructions:
01 -
In a bowl, combine fat free yoghurt, mango chutney, cornstarch, finely chopped mint, and lemon juice. Mix thoroughly and set aside.
02 -
Lightly coat a large deep frying pan with low calorie spray oil. Add chopped onion and minced garlic, frying until golden and softened. Set aside to cool.
03 -
In a large bowl, mix lamb mince, egg, salt, black pepper, and the cooled onion-garlic mixture. Combine well, then shape into 16 equal meatballs.
04 -
Re-spray frying pan lightly with oil. Arrange koftas in a single layer and brown evenly on all sides. Remove from pan and reserve.
05 -
Reapply low calorie spray to the frying pan. Add onions, garlic, and ginger. Cook over medium heat for 5 minutes until soft.
06 -
Incorporate diced courgette and cook for an additional 2 minutes, stirring occasionally.
07 -
Stir in ground cumin, coriander, chilli powder, paprika, garam masala, turmeric, ground cloves, and cinnamon. Fry for 1 minute, ensuring spices do not burn.
08 -
Mix in tomato paste, sweetener, and pour in chicken stock. Add green cardamom pods and bay leaf. Bring to a boil, then reduce heat and simmer for 5 minutes.
09 -
Stir the prepared mint yoghurt into the sauce. Return koftas to the pan, cover with a lid, and simmer for 12–15 minutes until sauce becomes thick, creamy, and glossy.
10 -
Taste, then adjust seasoning with salt and pepper as desired. Serve immediately.
# Notes:
01 -
For a more intense flavour, toast the whole spices in the pan before adding other sauce ingredients.
02 -
Rest the meatballs before simmering to retain their structure.