Low Fat Rogan Josh
Indulge in the rich, aromatic flavors of this Low Fat Rogan Josh—an irresistible version of the classic Indian dish that’s lighter yet equally satisfying. Tender chunks of marinated boneless lamb shoulder are simmered to perfection in a fragrant blend of spices, including garam masala, turmeric, and paprika, for a bold and comforting flavor profile. Low-fat plain yogurt adds creaminess without the heaviness, while fresh cilantro provides a burst of freshness at the finish. Perfect for health-conscious foodies, this dish pairs wonderfully with steamed basmati rice or whole wheat naan, making it a nourishing yet delicious meal for any occasion. Ready in just over an hour, this hearty dish is a must-try for fans of Indian cuisine!
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Recipe Information
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
Instructions
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.
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.
Add the chopped onions to the pan and cook until golden and translucent, about 5-7 minutes.
Stir in the minced garlic and grated ginger, and sauté for another 2 minutes.
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.
Reduce the heat to low, add the paprika, and stir well to combine. Pour in the water and bring the mixture to a simmer.
Cover and let it cook on low heat for about 1 hour, stirring occasionally, until the lamb is tender and the sauce is thickened.
Stir in the garam masala and cook uncovered for an additional 5 minutes to let the flavors meld.
Garnish with fresh cilantro before serving. Enjoy Low Fat Rogan Josh with steamed basmati rice or whole wheat naan.
Nutrition Facts
Calories |
1662 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.6 g | 153% | |
| Saturated Fat | 44.0 g | 220% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 384 mg | 128% | |
| Sodium | 2869 mg | 125% | |
| Total Carbohydrate | 54.7 g | 20% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 20.7 g | ||
| Protein | 104.8 g | 210% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 564 mg | 43% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2495 mg | 53% | |
*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.
