Low Fat Lamb Rogan Josh
Indulge in the rich, aromatic flavors of a classic Rogan Josh with this healthier twist—Low Fat Lamb Rogan Josh. Made with lean boneless lamb shoulder and creamy low-fat yogurt, this dish retains all the traditional depth of Indian spices, including cumin, cardamom, and cinnamon, while keeping fat content to a minimum. Simmered slowly with a vibrant tomato puree and fragrant spice blend, the tender lamb is enveloped in a thick, flavorful sauce that's perfect for pairing with steamed rice or warm flatbreads. Ready in just under two hours, this heartwarming curry is ideal for those seeking a light yet satisfying meal. Garnished with fresh cilantro leaves, this recipe is a must-try for health-conscious foodies craving bold Indian cuisine!
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Recipe Information
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
Instructions
Trim any excess fat from the lamb and cut it into bite-sized pieces.
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.
Finely chop the onion, garlic, and ginger.
Heat the olive oil in a large non-stick pan or pot over medium heat.
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.
Stir in the chopped onions and cook until golden brown, about 8-10 minutes.
Add the garlic and ginger to the onions and fry for an additional 2 minutes.
Mix in the ground coriander, paprika, turmeric, salt, black pepper, and cayenne pepper, and cook for another minute.
Pour in the tomato puree and stir well, cooking for 3-4 minutes until the mixture thickens slightly.
Add the marinated lamb along with the yogurt into the pan, stirring to coat the meat with the spices and tomato mixture.
Pour in the vegetable stock, stirring thoroughly to combine.
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.
Adjust seasoning to taste, and if desired, remove any whole spices like cardamom pods, cinnamon stick, or bay leaves for serving.
Garnish with fresh cilantro leaves before serving hot with steamed rice or flatbreads.
Nutrition Facts
Calories |
1779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 120.8 g | 155% | |
| Saturated Fat | 44.3 g | 222% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 384 mg | 128% | |
| Sodium | 3089 mg | 134% | |
| Total Carbohydrate | 78.8 g | 29% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 33.8 g | ||
| Protein | 109.7 g | 219% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 602 mg | 46% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 3637 mg | 77% | |
*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.
