Low Fat Rogan Josh

Experience the rich, aromatic flavors of traditional Rogan Josh with a healthier twist in this Low Fat Rogan Josh recipe. Made with tender chunks of boneless lamb shoulder, marinated in a luscious blend of low-fat yogurt and fragrant spices like cumin, coriander, and turmeric, this dish delivers bold taste without the added guilt. Slow-cooked to perfection with caramelized onions, garlic, and warming whole spices such as cinnamon and cardamom, the result is a hearty, flavorful curry that's perfect for any dinner table. This recipe is not only easy to prepare but also light on calories, making it ideal for those seeking a balanced, health-conscious meal. Serve it with fluffy basmati rice or whole wheat naan for a comforting, satisfying experience. Embrace the spices of India in a healthier way with this Low Fat Rogan Josh!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 500 grams Boneless lamb shoulder
• 150 grams Low-fat plain yogurt
• 2 Onion, finely chopped
• 3 Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1.5 teaspoons Red chili powder
• 1 tablespoon Paprika
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 1 tablespoon Vegetable oil
• 1 Cinnamon stick
• 2 Black cardamom pods
• 2 Bay leaves
• 500 ml Water
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Cut the lamb into 1-inch cubes. In a large bowl, mix the yogurt, red chili powder, ground coriander, turmeric, cumin, and salt. Add the lamb cubes and mix until well coated. Cover and marinate in the refrigerator for at least 30 minutes or up to 4 hours.

Step 2

Heat the vegetable oil in a large, heavy-based pan over medium heat. Add the cinnamon stick, black cardamom pods, and bay leaves. Sauté for a minute until fragrant.

Step 3

Add the chopped onions to the pan and cook until golden and translucent, about 5-7 minutes.

Step 4

Stir in the minced garlic and grated ginger, and sauté for another 2 minutes.

Step 5

Add the marinated lamb along with all the marinade. Increase the heat to high and sear the lamb for 5-6 minutes until lightly browned on all sides.

Step 6

Reduce the heat to low, add the paprika, and stir well to combine. Pour in the water and bring the mixture to a simmer.

Step 7

Cover and let it cook on low heat for about 1 hour, stirring occasionally, until the lamb is tender and the sauce is thickened.

Step 8

Stir in the garam masala and cook uncovered for an additional 5 minutes to let the flavors meld.

Step 9

Garnish with fresh cilantro before serving. Enjoy Low Fat Rogan Josh with steamed basmati rice or whole wheat naan.

Nutrition Facts

Serving size	(1428.2g)

Amount per serving	% Daily Value*
Calories	1662.0

Total Fat 119.6g	0%
Saturated Fat 44.0g	0%
Polyunsaturated Fat 8.4g
Cholesterol 383.6mg	0%
Sodium 2869.1mg	0%
Total Carbohydrate 54.7g	0%
Dietary Fiber 15.5g	0%
Total Sugars 20.7g
Protein 104.8g	0%

Vitamin D 77.8IU	0%
Calcium 563.7mg	0%
Iron 16.6mg	0%
Potassium 2494.8mg	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: 62.8%

Protein: 24.5%

Carbs: 12.8%