If you love curry and are looking for a new recipe to try then this lamb rogan josh could be the one for you. It is relatively easy to make but does take some time as it needs to simmer for 2hrs 15 minutes.

lamb rogan josh
Lamb Rogan Josh

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan this is a great recipe to try. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Making this rogan josh vegetarian easily

An easy way generally to make a meal vegetarian is to swap the meat for a vegetarian alternative such as Quorn. Other possible swaps are for jackfruit, lentils, chickpeas, mixed beans or just extra vegetables.

I have been a vegetarian since I was 10 years old and enjoy a huge variety of food so whatever you do, don’t let being vegetarian mean you need to eat a boring diet.

The best way to make this vegetarian is to use Quorn instead of lamb. Whatever you choose to substitute the lamb for will be fine as the rogan josh flavours will still be there regardless. An alternative you could try is butternut squash chunks.

If you do choose to make this vegetarian though they won’t need to simmer for as long so it is worth also reducing the amount of stock.

Butternut squash cubes
Butternut squash
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lamb rogan josh
Lamb Rogan Josh

Comfort eating

It is easy when you are trying to lose weight to fall into the trap of comfort eating when you are feeling down. Ordering a curry from the local takeaway or buying a ready meal. By making your own you will save all those calories and still have a tasty meal. You do not need to just snack on fruit and vegetables to be healthy there are so many other alternatives.

If you find that you are regularly feeling down and snacking then maybe you need to address this as possible depression and consider seeing your GP. We all have struggled every now and then so it really isn’t something to be ashamed of.

Another option instead of eating at all could be to find something else to do instead of eating when you are feeling down. Give it some thought and see if you can come up with any strategies to help yourself.

Carrot cake cut into slices
Carrot Cake

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about the healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Making the lamb rogan josh recipe

1. Spray a large casserole pan with low-calorie cooking spray and place over medium-high heat. Gradually cook all the lamb in batches for 3-4 minutes each batch until it is all browned. Set aside on a piece of kitchen paper to ensure no extra liquid.

2. Wipe out the pan to remove any fat or water which is leftover from the batch frying. Reduce heat to medium and spray again with low-calorie cooking spray. Add the onions and fry for 7-8 minutes stirring frequently until soft and golden.

3. Add the ginger, garliccardamomstar anisecinnamon sticks, clovescurry powder and chilli powder. Fry for a further 2-3 minutes.

4. Stir in the tomatoes, tomato puree, cooked lamb and stock then season well.

5. Bring to the boil then reduce heat to as low as you can and cover the pan with foil and then with the lid to ensure it is well sealed. Simmer for 1 hour 35 minutes then add the swede and peppers.

Alternatively if making this vegetarian add your vegetarian substitute at this point. Recover and cook for a further 40 minutes

6. Remove the cinnamon sticks and star anise before serving your lamb organ josh with rice.

lamb rogan josh
Lamb Rogan Josh

More healthy and low-fat recipes you may enjoy

If you are a curry fan then after you have tried this lamb organ josh, do check out my curry tips and recipes. If you are looking for more recipes with mince then check my mince guide for more ideas. What about Moroccan meatballs or doner kebab?

Maybe you don’t fancy this, but would like another recipe with rice, if so check out my huge selection of rice recipes and check out my tips for cooking the perfect rice!

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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lamb rogan josh

Lamb Rogan Josh recipe

  • Author: JustAverageJen
  • Prep Time: 10mins
  • Cook Time: 3hrs10 min
  • Total Time: 3hrs20 min
  • Yield: 4 Portions 1x
  • Category: Main Meal
  • Method: Stove top
  • Cuisine: Indian
  • Diet: Low Calorie

Description

A tasty way to make your very own lamb rogan josh at home in a much more healthy way than ordering a take away or buying a ready meal. Perfect for all the family or for a date night treat.


Ingredients

Scale

800g lamb leg steaks with all visible fat removed

2 large onions, roughly chopped

4 cloves of garlic, crushed

2 tsp grated root ginger

2 Cinnamon sticks

1 tbsp mild chilli powder

4 Cloves

1 Star Anise

1 tsp cardamon seeds, ground

1 tbsp Mild curry powder

400g chopped tomatoes, canned

6 tbsp Tomato puree

600ml lamb or chicken stock

Swede, peeled and cut into large chunks

3 Red peppers, deseeded and cut into large chunks

low calorie cooking spray


Instructions

1. Spray a large casserole pan with low calorie cooking spray and place over medium-high heat. Gradually cook all the lamb in batches for 3-4 minutes each batch until it is all browned. Set aside on a piece of kitchen paper to ensure no extra liquid.

2. Wipe out the pan to remove any fat or water which is leftover from the batch frying. Reduce heat to medium and spray again with low-calorie cooking spray. Add the onions and fry for 7-8 minutes stirring frequently until soft and golden.

3. Add the ginger, garlic, cardamom, star anise, cinnamon sticks, cloves, curry powder and chilli powder. Fry for a further 2-3 minutes.

4. Stir in the tomatoes, tomato puree, cooked lamb and stock then season well.

5. Bring to the boil then reduce heat to as low as you can and cover pan with foil and then with the lid to ensure it is well sealed. Simmer for 1 hour 35 minutes then add the swede and peppers. Alternatively if making this vegetarian add your vegetarian substitute at this point. Recover and cook for a further 40 minutes

6. Remove the cinnamon sticks and star anise before serving with rice.



Keywords: Slimming world friendly recipe, syn free, curry, fakeaway

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2 Comments

  1. I’m not normally a lamb fan. Hubby begged me to cook something lamb-based for his birthday. This was what I tried… needless to say, we will both be having it again – no begging necessary! Exceptional flavourings.