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Diet Curry Night

Low Calorie Rogan Josh with Cucumber Raita

Course Main Dish
Cuisine Indian
Prep Time 30 minutes
Cook Time 2 hours
Total Time 2 hours 30 minutes
Servings 4
Author Diana Green

Ingredients

Rogan Josh

  • 400 g Red meat beef or lamb
  • 100 g Chickpeas weight when soaked - or use tinned
  • 25 g Raisins
  • 2 Medium Onions
  • 6 cloves Garlic
  • 1 piece Root ginger about 2cm cube
  • 1 teaspoon Fennel seeds
  • 1 teaspoon Cumin seeds
  • 1 teaspoon Coriander seeds
  • 1 teaspoon Cinnamon
  • 1 tablespoon Ground paprika
  • 1 Chilli or one tsp cayenne pepper
  • 2 teaspoons Garam masala
  • 2 tablespoons Tomato puree

Cucumber Raita

  • 400 g Soya yoghurt
  • 1/2 Cucumber
  • 1 tablespoon Fresh mint
  • 1/2 teaspoon Ground cumin
  • 1/4 teaspoon Salt

Instructions

Rogan Josh

  1. Soak the chickpeas overnight and simmer until tender (or use tinned)
  2. Toast the fennel, cumin and coriander seeds in a dry frying pan, then grind
  3. Blend the ginger and garlic with 500ml of water in a liquidiser
  4. Slice the onion
  5. Chop the meat into chunks and brown in a pan with the onion and a little water (no oil)
  6. Add the blended garlic and ginger
  7. Add all the spices and tomato puree
  8. Add raisins and cooked chickpeas
  9. Simmer gently until the meat is tender, adding more water if necessary
  10. Season with salt if necessary

Cucumber Raita

  1. Chop the cucumber finely
  2. Chop the mint
  3. Mix all ingredients together and serve with rogan josh