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Lamb rogan josh


With Claire Turnbull

Serves 4
Hands-on time: 15 minutes
Cooking time: 1 hour
Cost per serve: $7.19

Ingrediens: 

2 teaspoons cooking oil
1 onion, finely chopped 
500g lean diced lamb
3 teaspoons grated fresh ginger
3 cloves garlic, crushed
1/2 teaspoon ground cinnamon
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon dried chilli flakes
400g can chopped tomatoes 
1/4 cup tomato paste
130g baby spinach
200g reduced-fat natural yoghurt
handful fresh mint, shredded
4 cups steamed basmati rice, to serve
4 cups steamed green vegetables, to serve

Step 1 - Heat  1 teaspoon oil in a medium saucepan over medium-low heat. Add onion and cook for 5 minutes, or until soft.

Step 2 - Meanwhile, place a large frying pan over medium heat; add remaining oil and lamb. Brown lamb and transfer to saucepan. To the frying pan, add next 6 ingredients (including chilli flakes) and cook for 30 seconds, stirring. Add tomatoes, tomato paste and ?/? cup water. Bring to the boil. Transfer mixture to saucepan and bring to the boil. Reduce heat, cover and simmer over very low heat for 1 hour, until tender.

Step 3 - Stir through spinach and cook for 1 minute, until wilted. Combine yoghurt and mint in a small bowl. Serve yoghurt with rogan josh, rice and vegetables.

Nutrition Information (WITH rice and veges)

Per serve (4 serves)
Energy - 2250kJ (538 cals)
Protein - 38g
Fat - 13g
      - saturated       4g
Carbohydrate -   70g
      - sugars         13g
Fibre - 8g
Sodium - 190mg
Calcium - 290mg
Iron - 7mg

Makeover

Traditional LAMB ROGAN JOSH                 HFG LAMB ROGAN JOSH

6410kJ                                                           2250kJ

103g fat (43g saturated)                                  13g fat (4g saturated)

(TX: 8 August 2011)


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