2 exotic lamb dishes

Tender and juicy, these two takes on lamb are delicious additions to your dinner roster.

Capture the atmosphere of Morocco with this vitamin-filled stew, called a tagine, in which zucchini, carrots, tomatoes, onions and apricots all contribute vitamin C and several contribute folate and/or vitamin E.

Preparation time: 35 minutes

Cooking time: 2 hours

Serves 6

• 795 g (1 3⁄4 lb) boneless leg of lamb, trimmed and cut into 2.5 cm (1 in) cubes
• 1 small onion, chopped
• 2 cloves garlic, chopped
• 2 ml (1⁄2 tsp) cayenne pepper
• 1 cinnamon stick, broken in half
• 5 ml (1 tsp) ground ginger
• 5 ml (1 tsp) sweet paprika
• 1 ml (1⁄4 tsp) crumbled saffron threads
• 175 ml (3⁄4 c) dried apricots, quartered
• 250 ml (1 c) chopped carrots
• 250 ml (1 c) chopped zucchini
• 2 medium tomatoes, chopped
• 45 ml (3 tbsp) chopped fresh coriander
• 45 ml (3 tbsp) chopped fresh parsley
• 375 ml (1 1⁄2 c) couscous1. In a large pot, combine lamb, onion, garlic, cayenne pepper, cinnamon, ginger, paprika, saffron and salt and pepper to taste. Add enough water to cover and simmer mixture, covered, for one hour 30 minutes.
  2. Add apricots, carrots, zucchini, tomatoes, 30 millilitres (two tablespoons) coriander and 30 millilitres (two tablespoons) parsley to pan and simmer, covered, 15 minutes more.
  3. Meanwhile, put couscous in a bowl, add just enough cold water to cover it and let it stand for five minutes to absorb the liquid.
  4. Transfer couscous to a sieve, and steam couscous over stew until warm, about 15 minutes. Fluff with fork and add salt to taste.
  5. To serve, spoon couscous onto serving dish. Using a slotted spoon, top couscous with lamb and vegetables and sprinkle with remaining coriander and parsley. Serve cooking liquid on side as a sauce.

  Calories: 420, fat: 7 g, saturated fat: 2 g, sodium: 100 mg, carbohydrate: 54 g, protein: 35 g.

In this mild curry, lean lamb gives you vitamin B6 and folate; the yogourt gives calcium; the onions and tomato paste give vitamins C, E, and folate.

Preparation time: 15 minutes

Cooking time: 1 hour 10 minutes

Serves 4

• 75 ml (1⁄3 c) plain low-fat yogurt
• 2 ml (1⁄2 tsp) cayenne pepper
• 10 ml (2 tsp) ground coriander
• 7 ml (1 1⁄2 tsp) ground cumin
• 10 ml (2 tsp) crushed garlic
• 10 ml (2 tsp) grated fresh ginger
• 5 ml (1 tsp) sweet paprika
• 2 ml (1⁄2 tsp) ground turmeric
• 625 g (1 1⁄4 lb) boneless leg of lamb, trimmed and cut into 5 cm (2 in) cubes
• 425 ml (1 3⁄4 c) finely chopped onion
• 20 ml (1 1⁄2 tbsp) tomato paste
• Salt to taste
• 30 ml (2 tbsp) unsalted butter
• 2 bay leaves
• 2 green cardamom pods, tops split open
• 1 cinnamon stick, broken in half
• 4 whole cloves
• 2 ml (1⁄2 tsp) freshly grated nutmeg
• 15 ml (1 tbsp) chopped fresh mint
• 30 ml (2 tbsp) chopped fresh coriander1. In small bowl, combine first eight ingredients.
  2. In nonstick pot, medium heat, cook lamb and onions, stirring until meat begins to sizzle.
  3. Add yogurt mixture. Over low heat, cook, covered, stirring occasionally, until lamb releases its juices, about 30 minutes. Cook uncovered, medium heat, stirring, until sauce reduces to paste-like consistency, five to six minutes.
  4. Stir in tomato paste, salt and 15 millilitres (one tablespoon) butter. Reduce heat to low and cook, uncovered, three minutes. Stir in 175 millilitres (3⁄4 cup) boiling water and simmer, covered, 15 minutes.
  5. In small skillet, low heat, melt 15 millilitres (one tablespoon) butter. Add bay leaves, cardamom, cinnamon and cloves and sizzle for 30 seconds. Add nutmeg, stir once; pour over meat. Stir well and simmer, covered, 10 minutes. Stir in mint and coriander.

  Calories: 300, fat: 13 g, saturated fat: 6 g, sodium: 135 mg, carbohydrate: 12 g, protein: 32 g.

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