food of the week
  who we are - what's new - getting started - community
 
The World's Healthiest Foods
eating healthy
 
  

Send this page to a friend...
Printer friendly version
return to recipes

Indian Style Lamb with Sweet Potatoes

This lamb dish is easy, and delicious. The combination of flavors and healthy benefits of lamb with the vegetables will make this recipe a favorite in your home. The blended spices of garam masala are flavorful, yet not too spicy, giving this dish a sauce full of flavor without being rich and high in fat. It is easily found in the spice section of your favorite market.

Indian Style Lamb with Sweet Potatoes Prep and Cook Time: 30 minutes

Ingredients:
˝ lb ground or minced lamb shoulder or leg
1 medium sized onion quartered and sliced thin
2 TBS minced fresh ginger
3 medium cloves garlic, pressed
1 tsp garam masala
5 cups finely chopped kale
3 cups sweet potatoes, peeled and cut in 1 inch cubes (about 1 large potato)
1 cup + 1 TBS chicken broth
salt and white pepper to taste

Directions:


  1. Prepare all the vegetables by chopping and have ready.
  2. Heat 1 TBS broth in a medium stainless steel large size braising pot or skillet. Healthy Sauté onion, garlic, ginger and lamb in broth over medium heat for about 5 minutes, stirring frequently.
  3. Add garam masala, mixing well for about half a minute. Add 1cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered for about 15 minutes, stirring occasionally, or until lamb, potatoes and kale are tender. Season with salt and pepper

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: In order to make this recipe quick and easy for you we have cut the vegetables and lamb fairly small. This way they can cook faster and the lamb can become tender more quickly. Make sure the lamb pieces are not bigger than ˝ inch, otherwise they won’t be tender when the vegetables are done. If you have the time to cook this for a longer time, and want a chunkier appearance cut everything a little bigger and simmer on low for an extra 15- 20 minutes, or until tender with a little extra broth. Add the kale during the last 15 minutes of cooking. Make sure you mix in the garam masala well by stirring before adding liquid. This brings out the flavor of the spices.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Indian Style Lamb with Sweet Potatoes
1.00 serving
283.95 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 753.21 mcg 941.5 59.7 excellent
vitamin A 16449.10 IU 329.0 20.9 excellent
vitamin C 120.14 mg 200.2 12.7 excellent
tryptophan 0.32 g 100.0 6.3 excellent
protein 27.95 g 55.9 3.5 very good
vitamin B12 (cobalamin) 2.55 mcg 42.5 2.7 good
manganese 0.83 mg 41.5 2.6 good
selenium 28.16 mcg 40.2 2.6 good
zinc 5.38 mg 35.9 2.3 good
vitamin B3 (niacin) 6.82 mg 34.1 2.2 good
potassium 915.59 mg 26.2 1.7 good
phosphorus 252.41 mg 25.2 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Indian Style Lamb with Sweet Potatoes

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

 

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation