Dinner 🤖 AI Generated

Lamb Mandy: Smoky Yemeni Slow-Cook, 40% Fewer Calories

Tender, fall-apart lamb infused with Yemeni spices, smoked paprika, and aromatic cardamom—layered over fluffy basmati rice. This Fat Switch version cuts 230 calories per serving by swapping ghee for olive oil and using yogurt-based marinade, without sacrificing the deep, smoky richness that makes this dish legendary.

25m

Prep Time

150m

Cook Time

Servings

348

Calories

40g

Protein

🛒 Ingredients

✓ 400g lamb shoulder, cubed (1-inch pieces)
✓ 2 tbsp extra-virgin olive oil
✓ 1 large onion, sliced into rings
✓ 4 cloves garlic, minced
✓ 2 tbsp smoked paprika
✓ 1 tsp ground cardamom
✓ 1/2 tsp ground cloves
✓ 1/2 tsp cayenne pepper
✓ Salt and black pepper to taste
✓ 1 cup low-sodium lamb or chicken stock
✓ 1/2 cup plain Greek yogurt (0% fat)
✓ 1 tbsp tomato paste
✓ 1 tsp ground cumin
✓ Juice of 1/2 lemon
✓ 1/4 cup fresh cilantro, chopped
✓ 1 cup basmati rice (uncooked)
✓ 2 cups water
✓ 1.5 tsp olive oil + 1 tsp sesame oil (for rice)

👨‍🍳 Instructions

1. Marinate the Lamb: Pat lamb dry. In a bowl, combine 1 tbsp olive oil, minced garlic, 1 tbsp smoked paprika, 1/2 tsp cardamom, salt, and pepper. Coat lamb evenly and refrigerate for at least 20 minutes (or up to 4 hours for deeper flavor).

2. Sear the Lamb: Heat remaining 1 tbsp olive oil in a heavy Dutch oven or large pot over medium-high heat. Working in two batches to avoid crowding, sear lamb for 3–4 minutes per side until golden-brown. Set aside on a plate.

3. Build the Aromatics: In the same pot, sauté sliced onion for 4 minutes until softened and beginning to caramelize. Add reserved garlic, tomato paste, remaining smoked paprika, cumin, cloves, and cayenne. Stir for 1 minute until fragrant.

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4. Return Lamb & Add Stock: Return seared lamb to the pot with any accumulated juices. Pour in stock, stirring to lift up browned bits from the bottom. Bring to a boil, then reduce heat to low.

5. Slow-Cook the Lamb: Cover with a lid and simmer gently for 2.5 hours at 275°F (oven) or very low stovetop heat, stirring occasionally. Lamb should be fork-tender and sauce reduced by half. If too thin, uncover for final 20 minutes.

6. Temper the Yogurt Sauce: Remove pot from heat and let cool for 5 minutes. In a small bowl, whisk together Greek yogurt, lemon juice, and 2 tbsp warm cooking liquid from the pot. Slowly stir yogurt mixture into lamb to prevent curdling. Gently fold in fresh cilantro.

7. Cook Basmati Rice: Rinse rice under cold water for 1 minute. In a separate pot, bring 2 cups water to a boil with a pinch of salt. Add rice, stir once, reduce heat to low, cover, and cook for 15 minutes. Remove from heat and let steam 5 minutes, covered.

8. Finish the Rice: Fluff rice with a fork. Drizzle with olive oil and sesame oil, tossing gently to coat. This adds a whisper of nuttiness without heavy butter.

9. Plate and Serve: Mound fluffy basmati on two plates. Spoon lamb mandy (meat and sauce together) over rice. Garnish with extra cilantro and a light dusting of smoked paprika for color.

📊 Nutrition per Serving

Calories348 kcal

Protein40g

Carbohydrates51g

Fat8.5g

🏷️ Tags

#Yemeni slow-cooked lamb recipe#high-protein low-fat dinner#smoked lamb rice pilaf

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