Quick and Easy Rogan Josh

Difficulty | Serves 4 | Book 7

Low fat healthy Lamb Rogan Josh
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500g lean lamb leg steak cut into strips
cooking spray
1 onion diced
2 teaspoons crushed garlic (in jar)
2 teaspoons crushed ginger (in jar)
4 tablespoons Rogan Josh paste (in jar)
3 tablespoons no-added-salt tomato paste
2 teaspoons salt-reduced beef stock powder
2 teaspoons cornflour
1 cup water
½ cup no fat natural yoghurt

Per serve
FatTotal14.6g
Saturated4.2g
Fibre2.3g
Protein38.7g
CarbsTotal8.9g
Sugar5.5g
Sodium557mg
Kilojoules1361 (cals 325)
GI RatingToo low in carbs to score a GI rating

Method

  1. Sauté lamb in a large non-stick frypan that has been coated with cooking spray until meat has browned.
  2. Add onion, garlic and ginger and toss together for 2 minutes.
  3. Add Rogan Josh paste and stir well with meat. Cook for 1 minute then add tomato paste.
  4. Combine stock powder and cornflour with water then pour into pan and mix well. Once boiled add yoghurt, a large spoonful at a time and blend into sauce.

NOTE: Serve with Basmati rice or noodles or for a lower carb option use glass noodles. Not included in nutritional information below.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

This recipe uses lean meat and natural yoghurt, this lowers the amount of saturated fat and kilojoules making it an ideal food choice.

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