Nutrition Facts for Low fat lamb rogan josh

Low Fat Lamb Rogan Josh

Indulge in the rich, aromatic flavors of this Low Fat Lamb Rogan Josh, a healthier spin on the classic Indian curry. Made with lean boneless lamb shoulder, marinated in low-fat yogurt, and simmered to perfection in a fragrant blend of spices like cumin, cardamom, and cinnamon, this dish delivers bold taste without the added guilt. The sauce, enriched with tomato puree, ground coriander, and a hint of paprika, is both hearty and comforting, while a splash of low-sodium vegetable stock keeps it light. Finished with fresh cilantro, this one-pot wonder is perfect for pairing with steamed rice or warm flatbreads, making it an ideal choice for a balanced yet flavor-packed meal.

Nutriscore Rating: 72/100
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Image of Low Fat Lamb Rogan Josh
Prep Time:20 mins
Cook Time:90 mins
Total Time:110 mins
Servings: 4

Ingredients

  • 500 grams lean boneless lamb shoulder
  • 150 grams low-fat plain yogurt
  • 1 large onion
  • 200 ml tomato puree
  • 3 large garlic cloves
  • 1 inch ginger
  • 1 teaspoon cumin seeds
  • 3 cardamom pods
  • 2 bay leaves
  • 1 cinnamon stick
  • 1 tablespoon ground coriander
  • 1 tablespoon paprika
  • 0.5 teaspoon turmeric powder
  • 300 ml low-sodium vegetable stock
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper
  • 0.25 teaspoon cayenne pepper
  • 2 tablespoons fresh cilantro leaves
  • 1 tablespoon olive oil

Directions

Step 1

Trim any excess fat from the lamb and cut it into bite-sized pieces.

Step 2

In a large bowl, whisk the low-fat yogurt until smooth, add the lamb pieces, and set aside to marinate while preparing the other ingredients.

Step 3

Finely chop the onion, garlic, and ginger.

Step 4

Heat the olive oil in a large non-stick pan or pot over medium heat.

Step 5

Add cumin seeds, cardamom pods, bay leaves, and cinnamon stick to the oil and sauté for about 1 minute or until they release their aroma.

Step 6

Stir in the chopped onions and cook until golden brown, about 8-10 minutes.

Step 7

Add the garlic and ginger to the onions and fry for an additional 2 minutes.

Step 8

Mix in the ground coriander, paprika, turmeric, salt, black pepper, and cayenne pepper, and cook for another minute.

Step 9

Pour in the tomato puree and stir well, cooking for 3-4 minutes until the mixture thickens slightly.

Step 10

Add the marinated lamb along with the yogurt into the pan, stirring to coat the meat with the spices and tomato mixture.

Step 11

Pour in the vegetable stock, stirring thoroughly to combine.

Step 12

Bring the mixture to a simmer, then reduce the heat to low, cover, and cook gently for 60-70 minutes or until the lamb is tender and the sauce has thickened.

Step 13

Adjust seasoning to taste, and if desired, remove any whole spices like cardamom pods, cinnamon stick, or bay leaves for serving.

Step 14

Garnish with fresh cilantro leaves before serving hot with steamed rice or flatbreads.

Nutrition Facts

Serving size (1474.5g)
Amount per serving % Daily Value*
Calories 1778.6
Total Fat 120.8g 0%
Saturated Fat 44.3g 0%
Polyunsaturated Fat 1.3g
Cholesterol 383.6mg 0%
Sodium 3088.8mg 0%
Total Carbohydrate 78.8g 0%
Dietary Fiber 17.4g 0%
Total Sugars 33.8g
Protein 109.7g 0%
Vitamin D 77.8IU 0%
Calcium 602.4mg 0%
Iron 18.2mg 0%
Potassium 3637.0mg 0%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.0%
Protein: 23.8%
Carbs: 17.1%