1 teaspoon coriander
2 teaspoons cumin seeds
4 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon salt
2-inch piece fresh ginger, grated fresh ginger
8 cloves garlic
8 to 10 tablespoons vegetable oil
2 pounds sirloin steak, cut into 2-inch pieces
10 cardamom pods
2 bay leaves
6 cloves
1-inch cinnamon stick
1 medium onion, chopped
8 tablespoons plain yogurt

Preheat oven to 350 degrees. Grind coriander and cumin in spice grinder or with mortar and pestle and mix with paprika, cayenne pepper and salt. Set aside in small bowl. In electric blender, blend ginger and garlic with enough water to make smooth paste. Set aside. Heat oil in cast iron or enamel Dutch oven and brown meat. Remove and set aside. Add cardamom pods, bay leaves, cloves and cinnamon stick to same hot oil all at once and allow to swell. Stir in onion and allow to brown. Stir in ginger paste, bowl of ground spices, then meat and its juices. Reduce heat and slowly add yogurt spoon by spoon until blended. Finally add 2 cups water and stir well, scraping the sides of the pot. Place in oven, covered, for 2 hours. Stir and check from time to time to see if you have enough liquid. If the final stew has too much liquid, reduce on top of the stove, uncovered.

Servings: 8. Serving size: 2 cups. Per serving: 413 calories, 24.7 g protein, 29.3 g fat, 6.7 g carbohydrates, 1.8 g dietary fiber, 362 mg sodium, 1.9 g sugars, 54 mg cholesterol

Judith Baldwin, Mid-South Synergy

Cook’s Tip: Serve with plain rice, small bowls of sliced banana mixed with cumin and plain yogurt, and chopped fresh mint or cilantro mixed with yogurt and fresh lemon juice and a few brown mustard seeds.