Healthier Rogan Josh 1 kilo lean diced lamb with all visible fat removed 1 tablespoon vegetable oil 2 large onions blitzed in a processor 5cm ginger root and 6 garlic cloves blitzed with a little water to a paste 4 cardamoms 2 bay leaves Cinnamon stick 5 cloves 8 black peppercorns 2 teaspoons cumin 1 teaspoon coriander 4 teaspoons paprika 1/2 teaspoon garam masala 1 chilli finely chopped 4 tablespoons low fat yoghurt 1 tablespoon tomato puree 1 tin chopped tomatoes Salt to taste Water Bunch fresh coriander chopped Method Heat the oil in a heavy based pan. Add the hard spices and cook for a minute. Add the meat, brown in batches and remove to a plate. Add the onions to the pan and cook slowly until softened and the water content has reduced, this takes a little while. Add the ginger/ garlic paste and fry gently, add a little hot water if it sticks to the pan. Add the ground spices and fry for 2 or 3 minutes, adding water if necessary. Return the meat and juices to the pan. Add the tomato puree and cook for a couple of minutes. Add the yoghurt and heat gently for a couple of minutes. Add the tinned tomatoes and some water to thin the sauce and bring to the boil. Cook in the oven, a long slow cooking is best, I cook it on 120C for 4 or 5 hours until the meat is very tender. Add salt if needed, and the chopped fresh coriander before serving. This is even better heated the next day. Add the coriander before serving.
Jill Egan/2014/ Healthy Rogan Josh