Lamb Rogan Josh

lamb rogan josh

Lamb Rogan Josh

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Rogan Josh is a rich, aromatic Indian curry with a distinctive red colour. Serve this accompanied by 4 tablespoons of cooked rice.
Servings: 4
Calories: 165
Prep Time 20 minutes
Cook Time 1 hour

Ingredients
 

  • low fat cooking spray
  • 2 onions sliced
  • 1 lb lean lamb leg steak cubed
  • 1 garlic clove crushed
  • 1 teaspoon grated fresh root ginger or ready prepared 'fresh' ginger
  • 1 1/2 tablespoons rogan josh curry powder
  • 14 oz can of chopped tomatoes
  • 2 carrots sliced
  • 1 lamb or chicken stock cube dissolved in 5 floz boiling water
  • 2 tablespoons tomato puree
  • 1 tablespoon chopped fresh coriander
  • salt and freshly ground black pepper
  • fresh coriander sprigs to garnish

Instructions

  • Heat a large saucepan, and spray it with low fat cooking spray. Add the onions and cook, stirring, for 3-4 minutes until they are lightly browned.
  • Add the lamb, a handful at a time, and cook over a medium high heat until it is all sealed and browned. Add the garlic, ginger and rogan josh curry powder and cook, stirring, for 1 minute.
  • Add the canned tomatoes, carrots, stock, tomato puree and chopped coriander to the pan. Season with a little salt and black pepper and bring to the boil. Reduce the heat to low, then cover and simmer for about 1 hour, or until the lamb is very tender.
  • Check the seasoning, adding a little more salt and pepper, if necessary. Serve garnished with fresh coriander sprigs.

Notes

Freezing: recommended.
Calories: 165 kcal
Carbohydrates: 15 g
Protein: 18 g
Fat: 4g
Saturated Fat: 1 g
Cholesterol: 50 mg
Sodium: 218 mg
Potassium: 672 mg
Fiber: 4 g
Sugar: 7 g
Vitamin A: 5282 IU
Vitamin C: 16 mg
Calcium: 72 mg
Iron: 4 mg
Ingredients Lamb
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