Beef Rogan Josh

Rogan Josh seems to strike fear in the hearts of non-curry afficionados. It's flavourful yes, but it's quite hot. According to Wikipedia Rogan means oil, while Josh refers to heat or passion. So I think it's fair to say that this is as passionate as they come! It's traditionally made with lamb, but the lamb on offer at the grocery store this week looked pretty dismal, so I chose beef. Still prefer lamb if I have to be honest, but I think the beef makes a nice change. Be warned though, this is not a quick weeknight meal as it requires lengthy simmering for the flavours to blend and the meat to become meltingly soft. But as they say, good things come to those who wait.



Beef Rogan Josh



Adapted from Route 79

Serves 4 - 5

2 tbsp olive oil

2 medium onions, finely chopped

1 tsp minced garlic

1/2 tsp ground ginger

3 tsp garam masala

1 tsp chilli powder

2 tsp ground cumin

2 tsp ground coriander

2 tsp salt

1 tsp turmeric

650g lean beef, cubed

1 tin (400g) chopped tomatoes

1 cup plain low-fat yoghurt

1.  Heat 1 tbsp olive oil over medium-high heat in a large saucepan. Add the onions and cook for about 5 minutes, stirring regularly.

2. Add garlic, ginger and spices to the onions and cook for another 3 - 4 minutes, until onions are soft.

3. Add the rest of the oil, then add the meat, browning it on all sides.

4. When the meat has browned, add the tomatoes, bring to boiling point, then reduce heat and let simmer for 20 minutes, covered.

5. Stir in the yoghurt and simmer another 20 minutes, uncovered for sauce to thicken.

6. Serve with basmati rice or rotis.

Nutritional info (per serving): Calories 309.8, Total fat 12.9 g, Saturated fat 3.4 g, Polyunsaturated fat 0.9 g, Monounsaturated fat 6.9 g, Cholesterol 85.6 mg, Sodium 1268.3 mg, Potassium 933.7 mg, Total carbohydrate 10.8 g, Dietary fiber 1.8 g, Sugars 6.2 g, Protein 37.1 g

Good source of:  Vitamin B12 73.5 %, Selenium 46.4 %, Vitamin B6 45.9 %, Phosphorus 42.7 %, Niacin 35.9 %, Zinc 32.6 %, Riboflavin 26.3 %, Iron 25.4 %, Vitamin C 20.4 %,