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Randy Mayor Photo by: Randy Mayor

Rogan Josh

Originating in Kashmir in northern India, where various trade routes and political rivalries have played out, this mild, aromatic lamb curry uses seasonings reflective of its crossroad status. It takes on a characteristic red hue from the use of bright-colored spices. Serve inside a pita pocket or with toasted pita chips.

Cooking Light APRIL 2005

  • Yield: 4 servings (serving size: about 2/3 cup)

Ingredients

  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground ginger
  • 1 teaspoon chili powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon saffron threads
  • 1/4 teaspoon ground cloves
  • 1 1/2 pounds boneless leg of lamb, trimmed and cut into 1/2-inch cubes
  • 1 teaspoon canola oil
  • 1 cup less-sodium beef broth
  • 1/2 cup low-fat yogurt
  • 1/2 cup chopped fresh cilantro

Preparation

Combine first 9 ingredients in a large zip-top plastic bag. Add lamb; seal and shake to coat. Refrigerator 8 hours or overnight.

Heat oil in a large saucepan over medium-high heat. Add lamb mixture; cook 4 minutes, stirring constantly. Add broth, scraping pan to loosen browned bits; bring to a boil. Cover, reduce heat, and simmer 1 hour. Increase heat to medium-high; partially cover and cook 1 hour or until lamb is tender. Uncover and cook 5 minutes or until sauce thickens. Remove from heat; stir in yogurt and cilantro.

Nutritional Information

Amount per serving
  • Calories: 193
  • Calories from fat: 38%
  • Fat: 8.2g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 24g
  • Carbohydrate: 4.8g
  • Fiber: 1.5g
  • Cholesterol: 67mg
  • Iron: 2.6mg
  • Sodium: 396mg
  • Calcium: 90mg
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