IndianLunchMeatHigh Protein

Rogan josh

Rogan josh is a lunch indian recipe with 350 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

350 kcal

Total Time

90 min

Servings

1

Protein

20 g

Ingredients

  • boneless lamb shoulder or leg250g
  • plain yogurt.25 cup
  • Kashmiri red chili powder1 tsp
  • ghee or vegetable oil2 tbsp
  • small onion, finely chopped1 piece
  • green cardamom pods2 piece
  • cloves2 clove
  • bay leaf1 piece
  • water1 cup
  • SaltTo taste
  • Fresh corianderFor Garnish

Instructions

  1. 1

    Step 1

    Cut 250g of lamb into 1-inch cubes.

  2. 2

    Step 2

    In a bowl, mix 1/4 cup of yogurt with 1 tsp of Kashmiri red chili powder to create a paste.

  3. 3

    Step 3

    Heat 2 tbsp of ghee or oil in a heavy-bottomed pan and add whole spices like cardamom, cloves, and a bay leaf.

  4. 4

    Step 4

    Add 1 finely chopped onion and sauté until golden brown.

  5. 5

    Step 5

    Add the lamb pieces and sear on high heat until browned on all sides.

  6. 6

    Step 6

    Lower the heat, add the yogurt paste, and cook for 5-7 minutes, stirring continuously.

  7. 7

    Step 7

    Add 1 cup of water, salt to taste, and bring to a simmer. Cover and cook on low heat for 1-1.5 hours, or until the lamb is tender.

  8. 8

    Step 8

    Garnish with fresh coriander and serve hot with naan or rice.

Nutrition Snapshot

Macros and micros at a glance

Calories

350

Protein

20g

Carbs

10g

Fat

25g

Fiber

2g

Micronutrients

Iron

3 mg

Zinc

4 mg

Sodium

400 mg

Calcium

80 mg

Folate

10 mcg

Magnesium

25 mg

Potassium

300 mg

Vitamin C

5 mg

Vitamin A

150 mcg

Vitamin B12

2.5 mcg

Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

No

Dairy Free

No

Allergens

Milk

Meal Prep and Storage

Make it easier to prep ahead

Rogan josh can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Rogan josh

How many calories are in Rogan josh?

Rogan josh has about 350 calories per serving based on the current ingredient list and serving size on this page.

Is Rogan josh suitable for vegetarians?

No. Rogan josh is not vegetarian as written.

Is Rogan josh gluten-free?

Rogan josh is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Rogan josh?

Yes. This recipe includes Milk. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Rogan josh ahead of time?

Rogan josh can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

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