I love Indian food, it is one of my favourite cuisines and I was introduced to the food from a very young age (my father worked in ventilation for the restaurant businesses).
The very first Indian dish I had was Chicken tandoori and I loved it, of course I have tried a huge variety of dishes now and have loved them all. I am also picking up lots of tips on traditional ways of cooking from a good friend I have met here in Canada.
One of the things I discovered when I moved to Canada, especially in the suburban area I live in, is that there are not very many choices of places to eat my favourite cuisine, so I have had to resort to creating them myself.
I own several good cookbooks, my favorite being this one – The India Cook Book by Pushpesh Pant.
However Indian cooking tends to use a lot of ghee (a rich flavorsome clarified butter) when creating these dishes and ghee is something that is not very syn friendly. We can use it, but only in small amounts if we want to keep the syns low, so I have had to adapt lots of my favorites, and add my own little tips and tricks I have picked up along the way when I create my favorite Indian dishes.
I really hope you enjoy my take on Lamb Rogan Josh. I use lamb here as I find it is the best meat in a curry, it remains lovely and tender and really packs flavour to the dish, but you are free to substitute with chicken, shrimps or any of protein of your choice.
If you want to keep this syn free, then substitute the ghee with spray oil, however I think most curries need a starting base of ghee, onion, garlic and ginger to get that lovely flavour.
You can serve this with plain rice, or Roasted Cauliflower Rice or if you want a more flavoured rice try this Pilau Rice
I like to top the majority of curries with a dollop of homemade mint yogurt – fat free plain yogurt, fresh chopped mint, juice of a lemon and then if I have some this awesome MDH Chutney Podina Masala (it gives a really authentic taste to the yogurt). I make up my mint yogurt mix first and then add a little bit at a time, until it tastes as I like.
Extra Easy - 2 syns per serving
Original/SP - 2 syns per serving (serve with suggested cauliflower rice)
WW Smart Points - 9
Dairy Free - omit optional yogurt
- 400g/14oz of lamb shoulder, visible fat removed and chopped into chunks
- 2 tsp of ghee (or other oil of your choice) – (4 syns)
- 1 onion, quartered and then sliced thinly
- 3 cloves garlic, crushed
- 1 tsp of fresh grated ginger
- ½ tsp of turmeric
- 4 green cardamom pods
- 4 cloves
- 1 tsp of chilli powder (add more if you like it really spicy)
- 1 tsp of paprika
- 1 tsp of garam masala
- pinch of cinnamon
- 400g of fresh tomatoes (I used vine), skin removed and roughly chopped
- 1 level tablespoon of tomato paste
- ½ cup (120ml) of water
- salt and pepper to season
- freshly chopped Coriander
- Add the ghee to a deep lidded frying pan over a medium high heat.
- Add the onion and fry till golden and translucent.
- Add the turmeric, garlic and ginger and fry for a further few mins.
- Add in the lamb and all other spices and continue to fry for a couple of minutes until the lamb is coated in all the spices.
- Add the fresh chopped tomatoes, including the juices and the tomato paste, reduce heat , cover with a lid and simmer for approx 30 mins, until lamb is tender and tomatoes have broken down to a smooth sauce. If it gets too dry just add a little water at a time.
- Season as needed with salt and black pepper and serve topped with freshly chopped coriander.
- Optional - mint yoghurt on the side (just mixed some fat free plain yoghurt with mint and the juice of half a lemon)
If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.
This can also be cooked in a instant pot/pressure cooker
Extra Easy - 2 syns per serving
Original/SP - 2 syns per serving (serve with suggested cauliflower rice)
WW Smart Points - 9
Dairy Free - omit optional yogurt
Whole30/Paleo - omit dairy and serve with cauli rice
- 400g/14oz of lamb shoulder, visible fat removed and chopped into chunks
- 2 tsp of ghee (or other oil of your choice) – (4 syns)
- 1 onion, quartered and then sliced thinly
- 3 cloves garlic, crushed
- 1 tsp of fresh grated ginger
- ½ tsp of turmeric
- 4 green cardamom pods
- 4 cloves
- 1 tsp of chilli powder (add more if you like it really spicy)
- 1 tsp of paprika
- 1 tsp of garam masala
- pinch of cinnamon
- 400g of fresh tomatoes (I used vine), skin removed and roughly chopped
- 1 level tablespoon of tomato paste
- ½ cup (120ml) of water
- salt and pepper to season
- freshly chopped Coriander
- Set Instant Pot to Saute
- Add the ghee (or other oil of choice
- Add the onion and fry till golden and translucent.
- Add the turmeric, garlic and ginger and fry for a further few mins.
- Add in the lamb and all other spices and continue to fry for a couple of minutes until the lamb is coated in all the spices.
- Add the fresh chopped tomatoes, including the juices and the tomato paste, water,.
- Add lid, close vent and set for manual pressure cook for 30 mins.
- Allow a natural release.
- Season as needed with salt and black peppe
- Optional - mint yoghurt on the side (just mixed some fat free plain yoghurt with mint and the juice of half a lemon)
If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
Nutritional information is an estimate and is to be used for informational purposes only
Click here to come and join the - Slimming Eats Facebook group
where you can ask any questions on recipes, get the links to new recipes as they get posted to the blog, daily meal ideas, support and advice.
Looking for some other recipes? Head on over to my RECIPE INDEX for 500+ more recipes for you to browse through.
DID YOU make THIS RECIPE? I'D LOVE TO SEE IT!
Snap a photo and hashtag #slimmingeats or tag me @slimmingeats on INSTAGRAM
Are you on facebook? Then be sure to come and like me on FACEBOOK
All images and content on Slimming Eats are copyright protected.
If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.
This post may contain affiliate links. Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Looking forward to this all week. Took Lamb out of freezer yesterday to let it defrost slowly.
Gathered all my ingredients together only to find I had taken out of freezer Sirloin steaks.
Too good to put in curry. So now it’s got in braising Beef . Wonder how that will tune out?
Bit confused about this, it says it serves 2 and is 9 WW SP. However, 400g of lamb shoulder is 31sp alone! Not sure the recipe is accurate?
This was really delicious, thank you. Am going to have to batch cook a load.