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Healthful Indian Flavors with Alamelu - Program #206

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Episode Description

[Original Airdate: February 11, 2012]

On this week's episode of "Healthful Indian Flavors with Alamelu", Alamelu will prepare a mouthwatering Lamb Saag that is, lamb enhanced with organic fresh baby spinach, a Mushroom and Onion Fry, and the nutrient packed, bright orange colored sweet potatoes seasoned with spices and garlic.

Show Recipes: Seasoned Sweet Potatoes; Lamb Saag (Lamb with Spinach); Mushroom and Onion Fry.


Guest Info

Segment #1
Lamb Saag



Segment #2
Mushroom and Onion Fry



Segment #3
Seasoned Sweet Potatoes



Recipes

Lamb Saag

Ingredients

  • 1 lbs. lamb stew without bones
  • 2 tablespoons canola oil
  • 1 bay leaf
  • 2 to 4 slivers cinnamon
  • 2 to 4 curry leaves (optional)
  • 1/4 teaspoon fenugreek seeds
  • 1 teaspoon cumin seeds
  • 1/4 teaspoon fennel seeds
  • 1 teaspoon urad dal
  • 1 cup minced onion
  • 1 cup minced tomato
  • 6-8 cloves minced garlic
  • 3 Tbsp. fresh minced ginger
  • 1/2 tsp. turmeric powder
  • 2 tsp. curry powder
  • 1/2 tsp. cayenne
  • 1 tsp. black pepper and cumin powder
  • 1/2 cup tomato sauce
  • 1/2 tsp. salt
  • 5 oz. chopped fresh baby spinach

Directions

  1. Cut lamb meat into small even cubes. Remove fat. Rinse the meat under cold water several times. Drain and pat dry. Set aside.
  2. Heat oil in a saucepan over medium heat. When oil is hot, but not smoking, add bay leaf, cinnamon stick, and curry leaves into oil.
  3. Add fenugreek, cumin, fennel seeds, and urad dal. Stir-fry until urad dal turns golden.
  4. Immediately add onion, tomato, garlic, and ginger. Add turmeric and cook until onions are tender.
  5. Increase heat to medium high. Add lamb and stir for 3 to 5 minutes until lamb is coated with turmeric mixture and begins to turn brown.
  6. Add curry powder, cayenne powder, black pepper and cumin powder.
  7. Stir and mix the powders well into meat. Add tomato sauce and salt. Cook and stir for another 2 minutes. Add 2 cups of water.
  8. When mixture begins to boil, reduce heat to medium-high.
  9. If cooking in saucepan, cover and cook about 20-30 minutes, stirring often, until meat is tender. Additional tomato sauce and water can be added, about 1/4 cup at a time, if the sauce becomes too thick or if the meat is not yet tender.
  10. Add fresh baby spinach to the saucy lamb dish. Stir well into meat mixture. Serve warm.

Mushroom and Onion Fry

Ingredients

  • 8oz. packaged sliced mushrooms
  • 2 tablespoons oil
  • 1 teaspoon cumin seeds
  • 1/2 cup onion, cut lengthwise
  • 1 tablespoon minced garlic
  • 1/2 teaspoon black pepper and cumin powder
  • 1/2 teaspoon salt

Directions

  1. Clean mushrooms by placing them between wet paper towels. (Washing mushrooms will make them soggy). Sliced mushrooms of even size. Set aside.
  2. Heat oil in a skillet over medium heat. When oil is hot, but not smoking, add cumin seeds. Fry until seeds are golden brown.
  3. Add onion and garlic and mix well with ingredients in skillet.
  4. Add mushrooms and toss with onions. Cook, uncovered, for few minutes over medium high heat until mushrooms are cooked.
  5. Add black pepper and cumin powder and salt. Blend well into the ingredients in skillet.
  6. Serves 4

Seasoned Sweet Potatoes

Ingredients

  • 3 cups peeled, cubed and steamed sweet potato
  • 2 Tbsp. oil
  • 1 tsp. black mustard seeds
  • 1 tsp. urad dal
  • 1/2 cup chopped onion
  • 2 Tbsp. chopped garlic
  • 1/2 tsp. cayenne
  • 1 tsp. ground cumin
  • 1/2 teaspoon salt
  • 1/2 cup chopped green onions

Directions

  1. Peel sweet potatoes and cut into small cubes. Steam until sweet potatoes are tender. (You can also microwave the sweet potatoes with 3 Tbsp. water for 3-5 minutes.)Set aside.
  2. Add oil to a skillet and heat over medium heat. When oil is hot, but not smoking, add mustard seeds, and urad dal. Heat until mustard seeds pop and urad dal turns golden.
  3. Add onion and garlic and cook for a minute. Mix steamed sweet potatoes gently with ingredients in the skillet.
  4. Add cayenne, ground cumin, and salt. Gently stir potatoes with seasonings. Garnish with green onions.