lamb dopiaza with broccoli rice

Simple and delicious, this low-fat curry is full of good things - lean lamb, prebiotic onions and fibre-rich lentils.

serves 4, prep 20 mins, cook 1 hr 30 mins, easy, gluten free, freeze curry only

500g/1lb 2oz lamb leg steaks, trimmed of excess fat and cut into chunks
100g/4oz full-fat natural bio yogurt, plus 4 tbsp to serve
2 tbsp medium curry powder
2 tsp cold-pressed rapeseed oil
3 large onions, 2 thinly sliced, 1 cut into 10 wedges
4 garlic cloves, finely sliced
1 tbsp ginger, peeled and finely chopped
1 long red chilli, finely chopped (deseeded if you don't like it too hot)
400g/14oz tomatoes, roughly chopped or 400g can chopped tomatoes
100g/4oz dried split red lentils, rinsed
½ small pack coriander, roughly chopped, plus extra to garnish
200g pack baby spinach leaves

for the broccoli rice
200g/7oz wholegrain rice
200g/7oz small broccoli florets

1 Put the lamb in a large bowl and season well with ground black pepper. Add the yogurt and 1 tbsp of the curry powder, and stir well to combine.

2 Heat half the oil in a large non-stick saucepan. Fry the onion wedges over a high heat for 4-5 mins or until lightly browned and just tender. Tip onto a plate, set aside and return the pan to the heat.

3 Add the remaining oil, the sliced onions, garlic, ginger and chilli, cover and cook for 10 mins or until very soft, stirring occasionally. Remove the lid, increase the heat and cook for 2-3 mins more or until the onions are tinged with brown - this will add lots of flavour, but make sure they don't get burnt.

4 Reduce the heat once more and stir in the tomatoes and remaining curry powder. Cook for 1 min, then stir the lamb and yogurt into the pan and cook over a medium-high heat for 4-5 mins, stirring regularly.

5 Pour 250ml cold water into the pan, stir in the lentils and coriander, cover with a lid and leave to cook over a low heat for 45 mins - the sauce should be simmering gently. Remove the lid every 10-15 mins and stir the curry.

6 With half an hour of the curry cooking time remaining, cook the rice in plenty of boiling water for 25 mins or until just tender. Add the broccoli florets and cook for a further 3 mins. Drain well.

7 Remove the lid from the curry, add the reserved onion wedges and continue to simmer over a high heat for a further 15 mins or until the lamb is tender, stirring regularly. Just before serving, stir in the spinach, a handful at a time, and let it wilt. Serve with the yogurt, coriander and broccoli rice.
per serving: 567 kcals, fat 13g, saturates 5g, carbs 69, sugars 14g, fibre 11g, protein 37g, salt 0.4g

TIP: Freeze the cooked and cooled curry in sealable bags or a freezer-proof container for up to 2 months. Thaw overnight in the fridge and reheat in a saucepan until piping hot throughout.