Advantages Delicious and healthy
Those of you who know anything about me will know that I am always keen to make recipes that fit into a healthy eating lifeatyle ( espcially into the WW Core plan)This recipe is for one of my favourite curries, Lamb Rogan Josh that fits the bill for a low fat meal.
LAMB ROGAN JOSHServes 4
Place the ginger and garlic in a small blender and blend to a paste with 30ml water.
Heat a pan and spray with the low fat cooking spray ,add the cardamom pods, bay leaves and cinnamon. Add the lamb and when browned on all sides remove meat.
Add the chopped onion to the pan. Cook for 3-4 minutes until it begins to brown at the edges. Add the paste from the blender. Stir for 30 seconds before adding spices and tomatoe puree.
Return the lamb to the pan, add salt to taste and 400ml, stir well and bring to the boil.
Cover the pan and simmer gently for 40-50 minutes or until the meat is tender (keep a check on the liquid in the pan so that it does not get too dry.).
Onion Relish1 Large Onion, thinly sliced
Mix all ingredients together.
Cover and keep in refrigerator for at least 3 hours.
Great served with poppadums ( ½ point for 1 if cooked in microwave)
MANGO CHUTNEY2 teaspoons olive oil ( Fry light if following NC)
Heat oil in a saucepan over moderately high heat until hot but not smoking, then sauté onions, stirring frequently, until softened.
Add pepper and ginger and sauté, stirring, 1 minute.
Chop pineapple finely.
Stir in mangoes, pineapple and juice, vinegar, sweetener, curry powder, and red pepper flakes. Simmer, stirring occasionally, until thickened, about 15 minutes. Season with salt and coarse pepper, then cool. Serve chutney at room temperature.
Chutney keeps, covered and chilled, 2 weeks
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