Lamb rogan josh

Lamb rogan josh
  • Serves: 4
  • Prep time: 20 minutes
  • Cook time: 2 hours 30 minutes
  • Ready in: Over 60 Minutes
  • Difficulty Rating: 1
  • Syns per serving:
      FREE

Seasoned with fragrant spices, this slow-cooked curry produces lamb that’s meltingly tender

ingredients

  • Low-calorie cooking spray
  • 800g boneless lamb shoulder, visible fat removed, cut into large bite-sized pieces
  • 2 onions, halved and thickly sliced
  • 4 garlic cloves, crushed
  • 2cm piece root ginger, peeled and finely grated
  • 2 cinnamon sticks
  • 4 tsp paprika
  • 2 tsp crushed cardamom seeds
  • 4 tbsp medium curry powder
  • 400g can chopped tomatoes
  • 1 tsp sweetener
  • 600ml lamb stock
  • 600g swede, peeled and cut into large pieces
  • Fat-free natural yogurt and chopped fresh coriander, to serve

method

  1. Spray a large, heavy-based lidded casserole or saucepan with low-calorie cooking spray and cook the lamb in batches for 3-4 minutes, until browned. Remove with a slotted spoon and set aside.
  2. Re-spray the casserole or saucepan with low-calorie cooking spray and add the onions. Cook over a medium heat for 10-12 minutes, stirring often, until soft and lightly browned.
  3. Add the garlic, ginger, cinnamon, paprika and cardamom seeds and stir-fry for 1-2 minutes. Mix in the curry powder. Return the lamb to the casserole or saucepan and stir-fry for a further 2-3 minutes. Stir in the tomatoes, sweetener, stock and swede. Season lightly and bring to the boil.
  4. Reduce the heat to very low and cover tightly. Simmer gently for 2 hours, or until the lamb is meltingly tender. Remove the cinnamon sticks. Serve drizzled with yogurt and sprinkled with coriander.

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