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3.93 (14 votes)

Healthy lamb rogan josh

Your favourite Indian takeaway just got a lighter makeover. Make our healthy lamb rogan josh dish for a nourishing and satisfying meal that's low in fat and high in protein.

Serves 4

Prep Time 15 min

Cooking Time 1 hr 10 min

Ingredients

  • 2tsp vegetable oil
  • 1 onion, finely chopped
  • 500g lean lamb (we used leg), diced
  • 1tbsp grated fresh ginger
  • 3 garlic cloves, crushed
  • ½tsp ground cinnamon
  • 2tsp ground cumin
  • 2tsp ground coriander
  • ½tsp dried chilli flakes
  • 400g tin chopped tomatoes
  • 3tbsp tomato purée
  • 300g basmati rice
  • 200g low-fat natural yogurt
  • Handful of fresh mint, shredded
  • 150g spinach
  • Lemon wedges, to serve
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3.93 (14 votes)

Method

  1. Heat half the oil in a large pan over a medium heat. Add the onion and cook for 5 min or until soft.
  2. Meanwhile, heat the remaining oil in a large frying pan over a medium heat, then brown the lamb. Add the ginger, garlic, cinnamon, cumin, coriander and chilli flakes to the frying pan with the lamb and cook, stirring, for 30 sec. Add the tinned tomatoes, tomato purée and 125ml water, then bring to the boil.
  3. Transfer the mixture to the pan with the onion and bring to the boil. Reduce the heat to very low, cover the pan loosely with a lid and simmer for 1 hr or until the lamb is tender.
  4. Towards the end of the cooking time, cook the rice according to the pack instructions, then drain and keep warm. Mix the yogurt with the mint in a bowl.
  5. Stir the spinach through the curry and cook, uncovered, for 1 min or until wilted. Divide the curry among 4 bowls, then serve with the rice, the yogurt and mint raita, and lemon wedges to squeeze over.

Try our 16 irresistible low-fat curry recipes. 

Sending
User Review
3.93 (14 votes)

Nutrition per serving

Read more on how we calculate nutrition.
557 37.2g 13.3g 4.9g 3.2g 10.7g 0.6g 245mg 72.9g 5.9mg

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