lamb rogan josh

Let’s dive into the world of aromatic and tantalizing flavours with our lamb rogan josh. This wholesome and hearty dish is a crowd favourite, which we’ve health-ified for our fitness-conscious readers. Bursting with flavour and brimming with nutrition, this lamb rogan josh is set to be your new favourite go-to recipe.

Ingredients

• 1 lb lamb (approximately 450 grams)
• 2 tbsp olive oil (approximately 30 ml)
• 2 onions, finely chopped
• 3 cloves of garlic, minced
• 1 inch fresh ginger, grated
• 2 tsp ground coriander (approximately 10 grams)
• 2 tsp ground cumin (approximately 10 grams)
• 1 tsp turmeric (approximately 5 grams)
• 1 tsp chilli powder (approximately 5 grams)
• 14 oz can of chopped tomatoes (approximately 400 grams)
• 2 cups low sodium beef broth (approximately 480 ml)
• 1 cup non-fat plain yogurt (approximately 240 ml)
• Fresh coriander leaves for garnish

Preparation Time: 30 minutes
Cooking Time: 2 hours
Serves: 4

Nutritional Facts per Serving

• Calories: 400 kcal
• Protein: 30 g
• Carbohydrates: 20 g
• Fat: 20 g
• Fiber: 5 g
• Sugar: 7 g

Step-by-Step Instructions

1. Start by heating the olive oil in a large pan over medium heat.
2. Add the finely chopped onions, minced garlic, and grated ginger. Sauté for around 5 minutes until the onions are golden.
3. Add the lamb to the pan and cook until it’s browned on all sides, approximately 5-7 minutes.
4. Mix in the ground coriander, cumin, turmeric, and chilli powder. Cook for a couple of minutes until the spices are well combined with the lamb.
5. Pour in the chopped tomatoes and beef broth, stirring well to mix with the lamb and spices.
6. Bring the mixture to a simmer, then reduce the heat to low and cover. Allow the lamb rogan josh to cook for around 2 hours, stirring occasionally.
7. Once the lamb is tender, stir in the non-fat plain yogurt and cook for an additional 5 minutes.
8. Garnish with fresh coriander leaves before serving.

Handy Tips

1. Make sure to brown the lamb well in the initial stages. This enhances the flavour of the final dish.
2. Be patient with the cooking time. Slow cooking the lamb rogan josh brings out the best flavours.
3. Remember to stir occasionally to prevent the dish from sticking to the pan.

Serving Suggestions

The lamb rogan josh is perfect served over a bed of whole grain rice or alongside warm, whole wheat naan. You can also pair this with a fresh salad for a well-rounded, nutritious meal.

There you have it, a delicious and nutritious lamb rogan josh recipe that’s simple to prepare and sure to impress. Dive into the flavours of this tantalizing dish and enjoy a hearty meal that won’t compromise your health goals.