HFG lamb rogan josh

Author: Sally Parker - Food Stylist, Recipe Writer

Photographer: Ian Wallace

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Make your own lamb rogan josh at home for a healthier, cheaper option than takeaway.

Serves: 4

Time to make: 1 hr 15 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 teaspoons cooking oil
1 onion, finely chopped
500g diced lamb
3 teaspoons grated fresh ginger
3 cloves garlic, crushed
½ teaspoon ground cinnamon
2 teaspoons ground cumin
2 teaspoons ground coriandercilantroX
½ teaspoon dried chilli flakes
400g can chopped tomatoes
¼ cup tomato paste
130g baby spinach
200g low-fat plain yoghurt
handful fresh mint, shredded
4 cups cooked basmati rice, to serve
4 cups steamed green vegetables, to serve

Instructions

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1 Heat half the oil in a medium-sized saucepan over a medium-low heat. Add onion and cook for 5 minutes or until soft.

2 Meanwhile, place a large frying pan over a medium-high heat. Add the remaining oil and lamb. Brown lamb then place in saucepan.

3 To the frying pan add the next 6 ingredients and cook, stirring, for 30 seconds. Add tomatoes, tomato paste and 1/3 cup water. Bring to the boil. Transfer mixture to saucepan and bring to the boil. Reduce heat, cover and simmer over a very low heat for 1 hour until tender.

4 Stir through spinach and cook for 1 minute until wilted. Combine yoghurt and mint in a small bowl. Serve yoghurt with rogan josh, rice and vegetables.

HFG tip

Original ingredients

500g ready-made rogan josh simmer sauce
800g lamb
1/4 cup vegetable oil
1 cup Greek yoghurt
4 cups steamed basmati rice
4 cups steamed green vegetables

What we did

used homemade rogan josh sauce instead of ready-made
reduced the amount of lamb
reduced the amount of oil
increased the amount of vegetables

Traditional rogan josh (per serve)

Total energy 4530kJ
Total fat 66g (25g saturated fat)
Total sodium 1000mg

HFG rogan josh (per serve)

Total energy 2250kJ
Total fat 13g (4g saturated fat)
Total sodium 190mg

Nutrition Info (per serve)

Calories 538 cal

Kilojoules 2250 kJ

Protein 38 g

Total fat 13 g

Saturated fat 4 g

Carbohydrates 70 g

Sugar 13 g

Dietary fibre 8 g

Sodium 190 mg

Calcium 290 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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