Syn Free Lamb Rogan Josh Curry | Slimming World

This Syn Free Lamb Rogan Josh Curry has to be one of my favourite Slimming World curry recipes of all time. It reminds me a lot of our Syn Free Balti Curry, and makes the perfect dinner.

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syn free lamb rogan josh curry | Slimming World-9

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

We’ve been working on some curry recipes for a while now, trying to minimise the amount of “faff”, because no one wants to slave over a cooker at the end of a long day.

syn free lamb rogan josh curry | Slimming World-9

This Syn Free Lamb Rogan Josh Curry is pretty special in the way that you make up the curry paste, then you can use it when ever you like.

Most curry pastes are laden with oil, which is partly there to preserve the paste and extend shelf life.

syn free lamb rogan josh curry | Slimming World-9

Obviously, if you’re following the Slimming World or Weight Watchers plans, then oil isn’t your friend.

Our Syn Free Lamb Rogan Josh Curry paste doesn’t have much oil in it at all.

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syn free lamb rogan josh curry | Slimming World-9

The Syn Free Lamb Rogan Josh Curry paste will last a few days in the fridge, but make sure to sterilise your jar first!

You can also freeze it in an ice cube tray, and just take them out of the freezer when ever you like!

how to make syn free lamb rogan josh step by step | Slimming World-1-3

We like to add as much speed food as possible to our curries – as the more speed foods the better!

Check out our list of Slimming World Speed Foods here.

Slimming World Speed Food List

What do I need to make this Syn Free Lamb Rogan Josh Curry?

All you need is a pan, the ingredients below and a food processor to make the paste. Don’t have a food processor? You could also use a blender, or stick blender even.

We used this Kenwood food processor, as it’s pretty damn cheap and as you can see in the video below, gets the job done incredibly well!

Another essential part of this dish (if you’re not a vegetarian that is!) is the Lamb. Lean protein is essential if you’re following Slimming World or Weight Watchers.

Sometimes it’s pretty hard to find and tends to be very expensive!

For the meat, we’d urge you to try Protein Food Shop. The diced lamb is lovely, and lean, and is sourced from British farms, giving the reassurance of meeting all the animal welfare trading standards regulations.

protein-food-shop-syn-free-meat-hamper

We have a few exclusive hamper deals available, so it’s well worth checking them out.

How many Syns are in this Syn Free Lamb Rogan Josh Curry?

As the title suggests, it’s Syn Free! But only if you use lean diced lamb. If your cutting lamb steaks up yourself, make sure that you remove all visible fat.

syn free lamb rogan josh curry | Slimming World-9

If you don’t like lamb you could always use chicken, beef, pork – what ever meat you like. You could even leave it out all together.

How hot this Syn Free Lamb Rogan Josh Curry?

I’d rate this Syn Free Lamb Rogan Josh Curry as medium, and I’m SUPER sensitive to spice.

syn free lamb rogan josh curry | Slimming World

If you like your curries mild, then leave out the chilli and just add some chilli powder right at the end according to your taste.

You could also leave it out all together.

What can I have with this Syn Free Lamb Rogan Josh Curry?

You have a few options! You could make some Syn Free Onion Bhajis, Low Syn Samosas or even some Syn Free Sweet Potato Pakoras!

Slimming World Group Tasters #FreeFoodFeb

Can I freeze this Syn Free Lamb Rogan Josh Curry?

Yes you can! In fact, this recipe is prefect for batch cooking and freezing. You can freeze the paste, and you can freeze the finished dish.

Just make sure when you reheat, that it’s piping hot.

This Syn Free Lamb Rogan Josh Curry is SO easy to make! Watch the video!!

How do I make this Syn Free Lamb Rogan Josh Curry?

For a FULL list of ingredients and instructions please see the recipe card at the bottom of this post.

To make the Syn Free Rogan Josh Curry Paste

Step 1

Spay a frying pan with Frylight, and fry the onion, ginger and chilli until brown.

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 2

Place the fried onions, garlic and chilli into a food processor along with all of the Rogan Josh Curry Paste ingredients (a FULL list of ingredients is at the bottom of this post!).

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 3

Blitz until smooth.

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 4

Place the Syn free Rogan Josh Curry paste in a sterilised jar.

how to make syn free lamb rogan josh step by step | Slimming World-10

The mix will last a few days. You can also freeze it into ice cube trays – to use when ever you like!

To make the Syn Free Lamb Rogan Josh Curry

Step 1

Place the lamb in a non reactive bowl, along with some of the curry paste. Add the fat free yogurt (natural or greek) and some salt and pepper.

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 2

Mix well, then cover with cling film and place in the fridge for at least an hour.

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 3

Spray a large frying pan/wok with Frylight.

Step 4

Fry off the Syn Free Rogan Josh Curry Paste for a few minutes until it begins to stick to the bottom of the pan

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 5

Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 6

Add the marinated lamb along with your chosen veg (we used peppers, cauliflower and butternut squash) and the water.

how to make syn free lamb rogan josh step by step | Slimming World-10

Step 7

Bring to a boil, then place a lid on the pan and simmer for 30 minutes.

Step 8

Remove from the heat, and add the fat free yogurt, and a small bunch of roughly chopped coriander – stir well. Then serve!

how to make syn free lamb rogan josh step by step | Slimming World-10

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Rapeseed flavours are ideal for this Syn Free Lamb Rogan Josh Curry recipe.

Frylight - Syn Free Lamb Rogan Josh Curry

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Syn Free Lamb Rogan Josh Curry

Votes: 6
Rating: 5
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

portion 20 minutes 40 minutes

Calories

Weight Watchers

Slimming World 

371kcal 6

Smart Points

Zero

Syns

Per portion Per portion Per portion
Suitable For Freezing icon
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INGREDIENTS
Please don't take a screenshot. These recipes are updated often!

INSTRUCTIONS
To Make The Paste
  1. Spay a frying pan with Frylight, and fry the onion, ginger and chilli until brown.
  2. Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients
  3. Blitz until smooth.
  4. Place the Syn free Rogan Josh Curry paste in a sterilised jar. The mix will last a few days. You can also freeze it into ice cube trays.
To Make The Curry
  1. Place the lamb into a non reactive bowl along with 2 tbsp of the curry paste. Add 2 tbsp of fat free yogurt (natural or greek) and some salt and pepper.
  2. Mix well, then cover with cling film and place in the fridge for at least an hour.
  3. Spray a large frying pan/wok with Frylight.
  4. Fry off 4 tbsp of the Syn Free Rogan Josh Curry Paste for a few minutes until it begins to stick to the bottom of the pan
  5. Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil
  6. Add the marinated lamb, vegetables and the water to the pan. Bring to a boil, then place a lid on the pan and simmer for 30 minutes.
  7. Remove from the heat, and add 2 tbsp of fat free yogurt, and a small bunch of roughly chopped coriander - stir well. Then serve!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough

- Use a container or bag that is suitable for freezing.

- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)

- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We’re aren’t trained by Slimming World nor authorised to give Slimming World advice. Should any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
Kay

14 Comments
    1. Hi Jill,
      Our mistake! The recipe has now been amended. The water is added with the marinated lamb and vegetables before you simmer for 30 minutes.

    1. Hi Lorraine
      The recipe states 125mls of water, in the list of ingredients. It’s added with the marinated lamb and the vegetables before simmering.

    1. Hi Katy, you would have to do the initial cooking on the hob, but instead of simmering in the pan, you could transfer to the slow cooker at this stage in the cooking process.

  1. OMG we loved this. Even my sister who isn’t on Slimming world loved it. I changed it from lamb to chicken and it was sooo nice. Me and my sister would live on curry if we could but everyone we have tried doesn’t quite hit the spot but this was amazing… love it. thanks.

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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