Lamb Rogan Josh

Lamb Rogan Josh

Another recipe from the WW Irresistable magazine.

Serves 4

8 points per serving

1 tbsp vegetable oil

1 large onion, finely chopped

2.5cm (1”) piece fresh ginger, peeled and finely chopped

2 garlic cloves, crushed

2 red chillies, deseeded and finely chopped

2 tsp ground cumin

1 cinnamon stick

340g diced lamb, all fat trimmed

400g can chopped tomatoes

4 tbsp tomato puree

240g rice (dry weight)

Heat the oil in a pan and gently fry the onion until starting to soften.  Add the garlic, ginger, chillies, cumin and cinnamon stick and fry for 2-3 minutes.

Add the lamb and fry for a couple of minutes, moving it around the pan until it just starts to brown.

Add the tomatoes, puree, 100 ml cold water and seasoning, cover and leave to simmer for 40-50 minutes until the lamb is tender.

Meanwhile cook the rice according to the pack instructions.

Serve the curry and rice together.

Note

You may want to add yogurt to the curry at the end.  200g low fat plain yogurt can be stirred into the curry, one tbsp. at a time to prevent curdling.

If you want to freeze the curry, leave the yogurt out.

Lamb Rogan Josh

from WW How to Cook the W W way

Serves 1. 322 calories per serving.
Free on NC
Freeze for up to 1 month

1 cm ( ½ inch) piece of fresh root ginger, peeled and chopped
2 garlic cloves, chopped finely
low fat cooking spray
4 cardamom pods, cracked
1 bay leaf
2 cm (3/4 inch) piece of cinnamon stick
175 g (6 oz) cubed shoulder of lamb
1 small onion, peeled and chopped finely
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon cayenne pepper
½ teaspoon paprika
1 teaspoon tomato puree
½ teaspoon salt

Place the ginger and garlic in a small blender and blend to a paste with 2 teaspoons of water.

Heat a pan with the low fat cooking spray,add the cardamom pods, bay leaf,cinnamon and lamb pieces and brown all over. Remove the lamb with a slotted spoon.

Add the onion to the pan. Cook for 3-4 minutes until it begins to brown at the edges. Add the garlic and ginger from the blender. Stir for 30 seconds before adding spices and tomato puree.

Return the meat to the pan, add the salt and 100 ml water. Stir well and bring to the boil.

Cover the pan and simmer gently for 40-50 minutes or until the meat is tender.

Lamb rogan josh

Preparation time: 20 minutes, Cooking time: 1 hour, Calories per serving: 315, Freezing: recommended. Rogan Josh is a rich, aromatic Indian curry with a distinctive red colour. Serve this accompanied by 4 tablespoons of cooked rice. serves 4 low fat cooking spray 2 onions, sliced 500 g (1 lb 2 oz) lean lamb leg steak, cubed 1 garlic clove, crushed 1 teaspoon grated fresh root ginger or ready prepared 'fresh' ginger 1 1/2 tablespoons rogan josh curry powder 400 g can of chopped tomatoes 2 carrots, sliced 1 lamb or chicken stock cube, dissolved in 150 ml (5 fl oz) boiling water 2 tablespoons tomato puree 1 tablespoon chopped fresh coriander salt and freshly ground black pepper fresh coriander sprigs, to garnish 1. Heat a large saucepan, and spray it with low fat cooking spray. Add the onions and cook, stirring, for 3-4 minutes until they are lightly browned. 2. Add the lamb, a handful at a time, and cook over a medium high heat until it is all sealed and browned. Add the garlic, ginger and rogan josh curry powder and cook, stirring, for 1 minute. 3. Add the canned tomatoes, carrots, stock, tomato puree and chopped coriander to the pan. Season with a little salt and black pepper and bring to the boil. Reduce the heat to low, then cover and simmer for about 1 hour, or until the lamb is very tender. 4. Check the seasoning, adding a little more salt and pepper, if necessary. Serve garnished with fresh coriander sprigs.

Lamb Rogan Josh

Serves 4

Syns per serving: Free

frylight

900 g lamb leg steaks, all visible fat removed, cut into large chunks

2 large onion, thinly sliced

3 garlic cloves, finely chopped

2 tsp ground ginger

2 cinnamon sticks

5 tbsp curry powder

2 x 400 g cans chopped tomatoes

200 ml beef stock, 

2 red pepper, deseeded and cut into chunks

salt and pepper

350 g dried basmati rice

finely chopped fresh coriander, to garnish

fat-free natural yogurt sprinkled with a pinch of paprika, to serve

Spray a casserole dish with frylight and place over a medium-high heat. Fry the lamb in batches for 3-4 min on each side, or until browned. Set aside.

Turn down the heat to medium-low. Add the onions and stir-fry 10-12 min. Add the garlic, ging and er and cinnamon sticks and stir-fry 1-2 min. Return the lamb, and the curry powder and stir-fry for 2-3 min.

Add the tomatoes, stock and peppers, and season. Bring to the boil, then reduce the heat to low. Cover and simmer for 2 hours, or until the lamb is tender.

Cook the rice according to the pack, then drain well. Discard the cinnamon sticks, garnish with coriander and serve with the rice and yogurt.