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Healthier Lamb Balti

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £2.00

Ingredients

  • 1 Pack Diced lamb (400g)
  • 1 Tablespoon Lime juice (15ml)
  • 1 Teaspoon Paprika (3g)
  • 1 Teaspoon Chilli Powder (3g)
  • 1 Tablespoon Vegetable Oil (10g)
  • 1 Green Chilli (45g)
  • 1 Onion (150g)
  • 2 Garlic Cloves (6g)
  • Fresh ginger (20g)
  • ½ Teaspoon Ground Turmeric (2g)
  • 1 Teaspoon Ground Cumin (3g)
  • 1 Teaspoon Dried Coriander (1g)
  • 1 Teaspoon Garam Masala (3g)
  • 1 Can Chopped Tomatoes (200g)
  • 1 Red Pepper (160g)
  • 1 Tomato (85g)
  • Baby Spinach (85g)
  • Fresh Coriander (10g)
  • 1 Mug Easy Cook Rice (300g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Place the lamb in a medium bowl. Mix in the lime juice, paprika and chilli powder. Leave to marinade for a minimum of 15 minutes

2. Peel the onion and garlic and chop finely. Peel the ginger and grate. Wash slice and de-seed the green chilli then chop finely. (to de-sedd chilli- wash the chilli and cut it in half lengthwise. Remove the seeds and white bit surrounding them. Finely chop the chilli. Wash hands immediately after.

3. Heat the oil in a large pan and then add the onion, garlic, ginger and green chilli and fry on a high heat for 3-4 minutes. Add the lamb and fry for a further 2-3 minutes.

4. Add the turmeric, cumin, dried coriander and garam masala to the pan, reduce the heat to medium and cook for a further 2 minutes.

5. Deseed and chop the red pepper into chunks. Chop the tomato.

6. Add the chopped tomatoes or passata to the pan along with the red pepper. Once it starts to bubble reduce the heat and simmer for 15-20 minutes until the lamb is  tender.

7. Meanwhile cook the rice as per manufacturer's instructions.

8. Stir the tomato into the curry and simmer for a further 2 -3 minutes, then add the spinach and stir gently until it begins to wilt. 

9. Serve balti with rice and add chopped coriander to the top if desired.

Nutritional Information


Per 100g
Per 435g serving (% ref. intake)

Energy Kcals
122.00
531.00 (27.00%)
Energy Kj
512.00
2227.00 (27.00%)
Protein
6.70g
29.10g
Total Fat
3.40g
14.80g (21.00%)
Saturated Fat
1.10g
4.80g (24.00%)
Carbohydrates
17.30g
75.30g
Total Sugars
1.50g
6.50g (7.00%)
NSP Fibre
0.60g
2.60g
Sodium
32.00g
139.00g
Salt
0.10g
0.40g (7.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.