Lamb rogan josh

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Lamb rogan josh

Making your own curry paste for this lamb rogan josh recipe is the healthier way to go and it's actually really easy. Here is a fresh, flavourful curry that’s low on calories and easy to put together.

This lamb curry sauce provides 280kcals, 13g fat (5.5g saturated fat), 33g protein, 2g fibre, 6g carbs (of which 5g sugar) and 0.6g salt per portion.

Ingredients

For the rogan josh paste

For the lamb

  • 1 tbsp groundnut oil
  • 5cm/2in cinnamon stick
  • 5 cardamom pods, lightly crushed
  • 3 dried bay leaves
  • 4 cloves
  • 1 onion, roughly chopped
  • 600g/1lb 5oz lamb neck fillet, all visible fat removed, cut into 3cm/1in chunks
  • 2 garlic cloves, peeled and crushed
  • 1 thumb-sized piece fresh root ginger, peeled and finely grated
  • 100g/3½oz fat-free natural yoghurt

Method

  1. To make the paste, in a mixer, blend together the coriander stalks, red chilli, ground spices and salt. Mix in the tomato purée.

  2. To cook the lamb, heat the oil in a large heavy-based casserole. Fry the cinnamon stick, cardamom pods, bay leaves and cloves for 2 minutes. Add the onion and lamb and fry for 4-5 minutes, stirring. Add the garlic and ginger and fry for 2 minutes.

  3. Add the spice paste and fry for another 2 minutes, stirring

  4. Add 400ml/14fl oz water, then cover with a lid and simmer for 40-50 minutes, until cooked. Stir in the yoghurt and cook for 10 minutes. Serve garnished with the fresh coriander leaves.

Recipe Tips

You can freeze this rogan josh, albeit before you add the yoghurt. After you've thawed and reheated it, add the yoghurt and cook for just a few minutes before serving.