Roguish Rogan Josh With Luscious Lamb and Bouncy Butternut Squash

roganjosh

This slow cooked curry is packed full of flavour, much lower in fat than your average takeaway and to my calculations if you are on the Slimming World diet totally Syn free. I like to use a slow cooker and let it bubble away for about 6 hours. Alternatively you could easily do this in the oven or simmer it on the hob for great results. I like to serve it with spiced cauliflower rice and spinach but the choice is yours. As with many curry recipes you could replace the lamb with chicken thighs or chicken breasts but they will need less time to cook. If you’re vegetarian you can replace the meat with your favourite vegetables. As I am writing this and getting more and more hungry so I think I will get one out of the freezer ready for my evening meal, Yum!

Serves 4 to 5 depends if you can resist going back for seconds

Syn free*

INGREDIENTS

For the marinade

2 heaped tablespoons of fat-free yoghurt
1 heaped tablespoon of mild curry powder
a few cloves of crushed garlic (optional I’m a bit of the garlic freak so the more the merrier in my opinion)

For the curry

2 packs of lean diced lamb, approximately 800 g

half butternut squash, or root vegetable of choice

2 large red onions finely chopped

6 large cloves of Garlic, or to taste, minced.  (If you can’t be bothered with mincing the garlic and grating the ginger you can always use the frozen stuff or the purée in the jars. However if you are an slimming world I think they may contain Syns)

2 thumb -sized pieces of grated ginger

2 sticks of cinnamon

4 heaped teaspoons of smoked paprika

4 heaped tablespoons of mild curry powder

2 level teaspoons of crushed cardamom seeds

1 teaspoon of vegetable bouillon (optional) (Gluten-free for coeliac)

1 teaspoon of onion powder (optional) (Check gluten-free for coeliac as I am unsure)

1 teaspoon of ground coriander

Half a teaspoon asafoetida (optional) This is widely available in many supermarkets or Indian shops and it gives just that extra bit of umf to the dish.

1 tin of tinned plum tomatoes

1 chicken stockpot or stock cube

500 to 600 ml of boiling water

ground black pepper  to taste

Fresh Coriander and fat-free natural yoghurt to serve

METHOD

If marinating the meat first, place the lamb into a large freezer bag before adding the marinade ingredients. Massage the ingredients into the lamb and refrigerate for as long as possible. It is not essential to marinate the meat but personally I think it makes a big difference.

Spray a large nonstick frying pan with 1 cal oil and heat on medium to high. Brown the lamb lightly then remove from the pan and set aside.

Spray the pan again and lightly caramelize the onions before adding the garlic, ginger, cinnamon and onion powder. Lightly fry for a minute and add the curry powder and asafoetida, at this stage you may need to add a splash of water just to stop it sticking. Stir in the tomatoes, sweetener, bouillon, stock and any vegetables you may be using.  Season to taste.

Add the lamb and mix together thoroughly. Bring to the boil and transfer to a slow cooker if using if not reduce to a simmer and simmer gently for 2 hours or until the meat is tender. Alternatively you could place in the oven on a very low heat (say 150° C) for a couple of hours or so.

I like to serve this with cauliflower rice, spiced with a few coriander, fennel, mustard and cumin seeds along with a teaspoon of ground turmeric. Of course if you can’t be bothered with this serve it with a nice wholegrain rice or accompaniment of your choice.

I also made A Slimming World mango chutney but added some fresh ginger to it. I got it out of their curry cookbook but I would imagine that the version is available online.

*Slimming world diet. Always double check my calculations just in case I have missed something

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