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Lamb rogan josh

Preparation time: 20 minutes, Cooking time: 1 hour, Calories per serving: 315, Freezing: recommended.
Rogan Josh is a rich, aromatic Indian curry with a distinctive red colour. Serve this accompanied by 4 tablespoons of cooked rice.

ingredients

serves 4
low fat cooking spray
2 onions, sliced
500 g (1 lb 2 oz) lean lamb leg steak, cubed
1 garlic clove, crushed
1 teaspoon grated fresh root ginger or ready prepared 'fresh' ginger
1 1/2 tablespoons rogan josh curry powder
400 g can of chopped tomatoes
2 carrots, sliced
1 lamb or chicken stock cube, dissolved in 150 ml (5 fl oz) boiling water
2 tablespoons tomato puree
1 tablespoon chopped fresh coriander
salt and freshly ground black pepper
fresh coriander sprigs, to garnish

method

1. Heat a large saucepan, and spray it with low fat cooking spray. Add the onions and cook, stirring, for 3-4 minutes until they are lightly browned.

2. Add the lamb, a handful at a time, and cook over a medium high heat until it is all sealed and browned. Add the garlic, ginger and rogan josh curry powder and cook, stirring, for 1 minute.

3. Add the canned tomatoes, carrots, stock, tomato puree and chopped coriander to the pan. Season with a little salt and black pepper and bring to the boil. Reduce the heat to low, then cover and simmer for about 1 hour, or until the lamb is very tender.

4. Check the seasoning, adding a little more salt and pepper, if necessary. Serve garnished with fresh coriander sprigs.

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