Lamb Rogan Josh

  • 20MINS
  • 40MINS
  • 371KCAL

Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!

Easy Peasy Lamb Rogan Josh pinchofnom.com
4

NutritionPer Serving

  • Calories371
  • Carbs27g
  • Protein40g
  • Fat15g
  • Saturates5g
  • Sugars10g

Lamb Rogan Josh - Pinch of Nom Slimming Recipes

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.

How Weight Watchers friendly is this Lamb Rogan Josh?

  • You need to count 6 Points per portion of this Lamb Rogan Josh recipe if you’re on WW Green. 
  • You need to count 6 Points per portion of this Lamb Rogan Josh recipe if you’re on WW Blue.
  • You need to count 6 Points per portion of this Lamb Rogan Josh recipe if you’re on WW Purple.

Our recipe for Lamb Rogan Josh is a winner for people following Weight Watchers.

In an Indian restaurant you would have to count a whopping 32 Points for Lamb Rogan Josh, so it’s definitely worth making your own!

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 3 pinchofnom.com

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.

Step 4 pinchofnom.com

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 1 pinchofnom.com

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 5 pinchofnom.com

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 6 pinchofnom.com

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!

Step 7 pinchofnom.com

Lamb Rogan Josh - Pinch of Nom Slimming RecipesWhat 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!

Indian Fried Rice pinchofnom.com
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  • 248KCal
Samosas pinchofnom.com
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Sweet Potato Pakoras pinchofnom.com
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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
WW Points
  • 6 Green
  • 6 Blue
  • 6 Purple

Ingredients

For the Curry Paste

  • 2 large onions
  • 2 cloves garlic minced
  • 2 cm piece of ginger minced
  • 1 chilli chopped
  • 2 tbsp paprika
  • tbsp garam masala
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 2 tsp turmeric
  • 1 tsp smoked paprika
  • 3 tbsp tomato puree
  • 80 g red pepper from a jar in brine!
  • pinch salt and pepper

For the Curry

  • 500 g lean diced lamb
  • 2 tbsp fat free yogurt to marinade the lamb
  • 2 tbsp curry paste to marinade the lamb
  • 1 tin chopped tomatoes
  • 1 beef stock cube
  • 4 tbsp curry paste to make the curry
  • 2 tbsp fat free yogurt to finish the curry
  • 2 large peppers sliced
  • 200 g butternut squash diced
  • 200 g cauliflower
  • 30 g fresh coriander roughly chopped
  • 125 ml water
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

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Instructions

To Make The Paste
  1. Spay a frying pan with low calorie cooking spray, 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 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 low calorie cooking spray.
  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
  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!

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35 comments

See what others have to say

NatalieSaturday 25th April 2020

Could you use leftover roast lamb instead of diced lamb and if so, how would the recipe differ?

Reply

    LisaWednesday 6th May 2020

    Hi, Natalie. Yes you could. I would skip marinating the cooked lamb. Just cut it into chunks and follow the recipe as it is. Remember you should only reheat things once so any leftovers would need to be discarded. Hope this helps.

    Reply

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