Curried Lamb and Rice Stew

Ingredients: (4 servings)

olive oil cooking spray

1	pound (480 g) boneless sirloin of lamb, all fat removed, cut into 1-inch cubes

1	onion, 10 ounces (300 g), chopped

2	cloves garlic, minced

1	teaspoon (5 ml) grated fresh ginger

1	tablespoon (15 ml) curry powder

1/4	teaspoon (1.25 ml) ground cinnamon

1/8	teaspoon (0.6 ml) allspice

1/2	inch slice orange zest, finely chopped

2	cups (480 ml) low-fat, low-sodium canned beef broth

1	14 1/2 ounce (418 g) can no-salt-added diced tomatoes with juice

1	cup (150 g) basmati rice

1 1/2

cups (240 g) frozen baby peas

Directions:

1. Coat a large pot with cooking spray and heat. Add lamb to pot and sauté until browned. Add the onion, garlic and ginger. Sauté for 5 minutes. Add the curry powder, cinnamon, allspice and orange zest, and stir to coat the other ingredients.
2. Add the stock and the tomatoes and their juices. Bring to a boil, cover and simmer for 40 minutes.
3. Add the rice, bring to a simmer, cover and cook for 15 minutes. Add the peas and heat through. Serve immediately.

Per serving:	428 calories (16% calories from fat), 31 g protein, 8 g total fat (2.4 g saturated fat), 59 g carbohydrates, 7 g dietary fiber, 65 mg cholesterol, 165 mg sodium
Diabetic exchanges:	3 lean protein, 4 carbohydrate (3 bread/starch, 3 vegetables)