Lamb Kofta Curry with Mint Yoghurt

Ingredients:

For the koftas:

• 500 grams (18 ounces) of 10% fat lean lamb mince
• 1 large egg
• 1 small onion, finely chopped
• Salt and black pepper
• 1 teaspoon minced garlic (or 1 garlic clove)
• Low-calorie cooking spray

For the curry sauce:

• 2 onions, finely chopped
• 2 teaspoons minced garlic
• 2 teaspoons grated fresh ginger
• 100 grams (3.5 ounces) courgette (zucchini), finely diced
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon hot chili powder (adjust to taste)
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground cinnamon
• 5 green cardamom pods
• 1 bay leaf
• 2 tablespoons tomato paste
• 480 milliliters (2 cups) chicken stock
• 1 teaspoon granulated sweetener
• Salt and black pepper to season

For the mint yogurt:

• 150 milliliters fat-free plain natural yogurt
• 1 tablespoon mango chutney
• 2 teaspoons cornstarch
• 1.5 tablespoons fresh finely chopped mint
• 1 teaspoon lemon juice

Instructions:

1. Make mint yogurt: In a bowl, combine yogurt, mango chutney, cornstarch, mint, and lemon juice. Set aside.
2. Prepare koftas: In a large bowl, combine lamb mince, egg, onion, garlic, salt, and pepper. Form into 16 meatballs.
3. Cook koftas: Spray a frying pan with low-calorie cooking spray. Add onion and garlic and fry until golden and softened. Remove and set aside. Add koftas to the pan and brown on all sides. Remove from pan and set aside.
4. Make curry sauce: Spray the frying pan with more cooking spray. Add onion, garlic, ginger, and courgette. Cook for a few minutes.
5. Add spices: Add cumin, coriander, chili powder, paprika, garam masala, turmeric, cardamom pods, and bay leaf. Fry for a minute, being careful not to burn the spices.
6. Add tomato paste and stock: Add tomato paste, sweetener, and chicken stock. Bring to a boil and simmer for 5 minutes.
7. Combine sauce and koftas: Stir mint yogurt mixture into the sauce. Drop in meatballs and simmer for 12-15 minutes, or until sauce is thick and creamy.
8. Serve: Taste and season with salt and pepper. Serve and enjoy!

Optional additions:

• For extra flavor: Add a pinch of ground cloves or cardamom to the kofta mixture.
• For a spicier kick: Increase the amount of chili powder or add a pinch of cayenne pepper.
• For a sweeter taste: Add a teaspoon of honey or agave nectar to the curry sauce.
• For additional vegetables: Add diced bell peppers or spinach to the curry sauce.

Enjoy your delicious Lamb Kofta Curry!