A lamb curry recipe to help you beat high blood pressure

This scrumptious curried lamb dish is prepared with everyday ingredients — ones you probably have on hand right now — yet you'll be wowed by its authentic flavour. For your blood pressure's sake, we've used the leanest cut of lamb.

• Preparation time: 25 minutes.
• Cooking time: 55 minutes.
• Serves 4.

Ingredients:

• 5 ml (1 tsp) olive oil
• 375 g (12 oz) well-trimmed boneless lamb loin, cut into 1.5 cm (3/4 in) chunks
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 15 ml (1 tbsp) grated fresh ginger
• 15 ml (1 tbsp) curry powder
• 1 kg (4 cups) cauliflower florets
• 250 g (1 cup) no-salt-added canned crushed tomatoes
• Salt to taste
• 125 ml (1/2 c) water3
• 75 g (1 1/2 c) frozen peas
• 75 g (1/3 c) chopped cilantro
• 125 ml (1/2 c) plain, fat-free yogurt
• 30 ml (2 tbsp) flour

1. Heat oil in nonstick Dutch oven over medium heat. Add lamb and cook until browned, about 5 minutes. With slotted spoon, transfer lamb to bowl or plate.
2. Add onion, garlic and ginger to pan and cook, stirring frequently, until onion is tender, about 5 minutes. Add curry powder and cauliflower, stirring to coat.
3. Add tomatoes, salt and water to pan and bring to a boil. Return lamb to pan and reduce to a simmer. Cover and cook until lamb and cauliflower are tender, about 40 minutes.
4. Add peas and cilantro, and cook until peas are heated through, about 3 minutes. Stir yogurt and flour together in small bowl. Stir yogurt mixture into pan and cook over low heat, stirring, until slightly thickened, about 2 minutes.

Each serving provides:

• Key nutrients: 280 calories, 60 calories from fat, 7 g fat, 2 g saturated fat, 0 g trans fat, 27 g protein, 30 g carb, 8 g fibre, 190 mg sodium.
• Blood pressure nutrients: 92 mg vitamin C, 79 mg magnesium, 953 mg potassium, 125 mg calcium.

• Use 375 grams (12 ounces) well-trimmed beef roast, cut into 1.5 centimetre (3/4 inch) chunks, in place of the lamb.

Shrimp Curry:

• Omit cooking the lamb in Step 1 and substitute 450 grams (1 pound) peeled and deveined large shrimp.
• Cook the shrimp for 3 minutes and remove to a bowl.
• In Step 3 omit the lamb and cook only the cauliflower for 20 minutes.
• Add the shrimp back to the dish after adding the yogurt mixture to the pan in Step 4.

• Turmeric, a principal component of curry powder, may help lower LDL ("bad") cholesterol and prevent blood clots.
• The combination of onion, garlic and ginger that is so common in Asian cooking is an extraordinary 1-2-3 punch of nutrition.
• All are rich in antioxidants and phytochemicals that fight cancer, heart disease, hypertension and other chronic illnesses.

Try some delicious lamb curry today and lower your blood pressure without sacrificing flavour.