Lamb Rogan Josh
Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!
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NutritionPer Serving
- Calories371
- Carbs27g
- Protein40g
- Fat15g
- Saturates5g
- Sugars10g
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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 to know in the blurb!
One of the most popular signature recipes from the Kashmiri region of India, Lamb Rogan Josh is a delicious aromatic curry that’s typically made using lashings of oil and high in calories. Our adaptation of this classic dish has to be one of our favourite slimming curry recipes of all time and makes the perfect Fakeaway dinner.
Most curry pastes are laden with oil, which is partly there to preserve the paste and extend shelf life. You can store this paste in a sterilised jar in the fridge once you’ve made it up and it’ll keep a few days. Alternatively, freeze it in an ice cube tray and pop out the paste to use whenever you need to! We LOVE the convenience of this recipe.
Rich spices and Indian flavour are given chance to combine, with the addition of yogurt for a creaminess and a slight kick of chilli without the extra calories: no need to call the takeaway anymore with our slimming friendly swap!
What diets is this Lamb Rogan Josh suitable for?
This recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Lamb Rogan Josh?
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.
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!
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We used this Kenwood food processor, as it’s pretty damn cheap and it gets the job done incredibly well!
Elevate your curry night with these authentic curry dishes, we love how great they look on the table!
How many calories are in this Lamb Rogan Josh?
There are 371 calories in each portion of our slimming friendly Lamb Rogan Josh. This means it falls into our Everyday Light recipe category.
This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
To make the paste
Step 1
Spay a frying pan with low calorie cooking spray, and fry the onion, ginger and chilli until brown.
Step 2
Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients.
Step 3
Blitz until smooth.
Step 4
Place the 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
Step 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.
Step 2
Mix well, then cover with cling film and place in the fridge for at least an hour.
Step 3
Spray a large frying pan/wok with low calorie cooking spray.
Step 4
Fry off 4 tbsp of the rogan josh curry paste for a few minutes until it begins to stick to the bottom of the pan.
Step 5
Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil.
Step 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.
Step 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!
What should you should serve with Lamb Rogan Josh?
Any of the following go really well with Lamb Rogan Josh. It’s the perfect curry for an Indian Fakeaway feast!
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
Can you cook Lamb Rogan Josh another way?
This curry can only be cooked using the method below. It isn’t suitable for slow cooking as the yoghurt will cause the curry to split in the slow cooker.
How do you know when this Lamb Rogan Josh is cooked?
You should cook this dish until the lamb is tender and cooked through, and the sauce is bubbling and rich.
This should take approx 40 minutes on the hob.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Lamb Rogan Josh in the fridge?
Once you’ve served it, ideally you should eat this dish within 4 hours.
If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Lamb Rogan Josh in the fridge for approximately 3 days or so.
The 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.
Can I freeze this Lamb Rogan Josh?
Yes you can! 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.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Lamb Rogan Josh?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Lamb Rogan Josh
Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!
-
Prep Time
20 MINS
-
Cook Time
40 MINS
- KCals 371
- Carbs 27G
Instructions
To Make The Paste
- Spray a frying pan with low calorie cooking spray, and fry the onion, ginger and chilli until brown.
- Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients
- Blitz until smooth.
- Place the 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
- 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.
- Mix well, then cover with cling film and place in the fridge for at least an hour.
- Spray a large frying pan/wok with low calorie cooking spray.
- Fry off 4 tbsp of the rogan josh curry paste for a few minutes until it begins to stick to the bottom of the pan
- Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil
- 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.
- Remove from the heat, and add 2 tbsp of fat free yogurt, and a small bunch of roughly chopped coriander - stir well. Then serve!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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45 comments
See what others have to say
DebbieTuesday 12th April 2022
This is one of my favourite recipes so easy and tastes amazing
HollyThursday 14th April 2022
Hey Debbie, thanks so much for your message! We are so glad to hear you enjoyed the Lamb Rogan Josh!
DEBFriday 1st April 2022
Which PON Book is this recipe in please?
HollyTuesday 5th April 2022
Hey Deb, this recipe is exclusive to our website so doesn’t appear in any of our books. We have an article HERE which talks through how to save your favourite recipes to your account so you can find them quickly next time, hope that helps!
VicstarSaturday 8th January 2022
So easy to make and really tasty
HollyMonday 10th January 2022
Hey Vicstar, thanks for getting in touch to let us know you enjoyed this Lamb Rogan Josh!
Emily mooreTuesday 2nd February 2021
If I wanted to used diced beef instead how long would i cook this please?
LisaTuesday 2nd February 2021
Hi Emily
If you want to use diced stewing beef, you’ll need to cook it for 2-2 and a half hours. You will need to add more liquid as it will evaporate during the longer cooking time. You could use a cut of beef that cooks quicker, such as stir fry strips, but as we haven’t tried this, we couldn’t guarantee the results. If you decide to try it, we’d love to know how you get on.
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