This Chicken Rogan Josh is a great healthy curry recipe that the whole family will love. Easy to cook in the slow cooker or the hob, delicious and syn free on Slimming World.
Serve with my Easy Two Ingredient Yogurt Flatbreads. Check my recipe archive for more healthy slimming recipes
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Lamb Rogan Josh is one of my favouritest curries EVER. This chicken version is just as delicious and will appeal to those wishing to lose weight while still indulging in their favourite curries.
No one will guess that this is a “slimming recipe” though. It is simply a flavourful chicken curry that’s lower in calories and packed with extra veggies. I guarantee it will become one of your family favourites too!
Tasty Curry in a Hurry
As chicken needs far less time to cook than lamb you can have this Rogan Josh on the table faster than Deliveroo.
I actually prefer to cook my chicken rogan in the slow cooker… which is by no means fast, but it is much preferable when it is too hot to stir the curry over a hot stove.
Spice it Right
This recipe uses a fair number of ground spices which hopefully are already in your pantry, plus cardamom pods and a cinnamon stick. (If you are low on spices consider making my Chicken Tikka Masala)
It is a fairly mild curry that is totally kid friendly (even my fussy kids loved it) but you can dial up the heat if you like it hot! Simply swap the mild chilli powder with hot or add a teaspoon of chilli flakes.
Slow Cooker Chicken Rogan Josh
My slow cooker allows for searing which reduces the need for separate pots and pans (I recommend this Crockpot model). I haven’t added any extra liquid to avoid a watery curry.
If you are cooking the curry on the hob you will need to add some chicken stock – check the instructions in the recipe card.
Full measurements and instructions can be found on the printable recipe card at the bottom of the page. Please take a look at the steps and video before attempting this recipe!
Mist your slow cooker (or a large chef’s pan) with low calorie cooking spray such as Fry Light. Add the chicken and cook until lightly browned.
Add the chopped onions and continue to cook until they start to soften – about 5 minutes. Tip in all the spices, sugar, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
Stir in the tomato paste, crumbled chicken stock cube, chopped tomatoes. Add the diced peppers and carrots and stir to combine.
Cover and cook on HIGH for 3 ½ hours – the chicken and vegetables should be perfectly tender. If the curry still looks a little watery after 3 hours you can take the lid off for the last 30 minutes.
Stir the curry and check the seasoning – add salt and pepper to your liking. Remove and discard the bay leaves, cinnamon stick and cardamom pods.
Garnish the curry with plenty of chopped coriander and perhaps some chilli flakes for a little heat. Serve with Greek yogurt on the side with rice or cauliflower rice.
A Slimming Fakeaway!
There’s a lot to love about this recipe, not least that it is totally FREE on Slimming World! One portion is around 350 calories without sides and 8 Weight Watchers SmartPoints (according to online calculators.
Like most curries it keeps really well in the fridge for a couple of days, but it can also be frozen so that you always have a healthy meal on stand by.
Portion the cooled curry into suitable containers, leaving a small gap, and freeze for up to three months. Thaw overnight in the fridge and make sure to heat until piping hot all the way through before serving.
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Healthy Chicken Rogan Josh
Ingredients
- Low calorie cooking spray or 2 tbsp olive oil or ghee
- 8 skinless boneless chicken thighs , cut into bite-sized pieces
- 2 onions , finely diced
- 4 cardamom pods
- 2 tsp Sukrin Gold sweetener or sugar (optional)
- 1 tsp mild chilli powder
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp garam masala
- 1 tsp ground cinnamon or small cinnamon stick
- ½ teaspoon salt
- ⅛ tsp ground cloves
- 2 tsp garlic paste , or 2 minced garlic cloves
- 2 tsp ginger paste , or use fresh grated ginger
- 2 tbsp tomato paste
- 2 tbsp lemon juice
- 1 chicken stock cube or 120ml (½ cup) chicken stock for hob method
- 400 g (14oz) tin chopped tomatoes
- 2 carrots , cubed
- 1 red bell pepper , diced
- 1 green bell pepper , diced
- 1 yellow bell pepper , diced
- Salt and pepper to season
- 3 tbsp coriander , finely chopped to garnish
- pinch dried chilli flakes optional
Instructions
Slow Cooker Method
- Mist your slow cooker (or a large chef’s pan) with low calorie cooking spray such as Fry Light. Add the chicken and cook until lightly browned.
- Add the chopped onions and continue to cook until they start to soften – about 5 minutes.
- Tip in all the spices, sweetener or sugar, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
- Stir in the tomato paste, crumbled chicken stock cube, chopped tomatoes.
- Add the diced peppers and carrots and stir to combine. Transfer to your slow cooker if you have been cooking in a pan thus far.
- Cover and cook on HIGH for 3 ½ hours – the chicken and vegetables should be perfectly tender. If the curry still looks a little watery after 3 hours you can take the lid off for the last 30 minutes.
- Stir the curry and check the seasoning – add salt and pepper to your liking. Remove and discard the bay leaves, cinnamon stick and cardamom pods.
- Garnish the curry with plenty of chopped coriander and perhaps some chilli flakes for a little heat.
- Serve with Greek yogurt on the side with rice or cauliflower rice.
Cook on the hob
- Mist a large chef’s pan with low calorie cooking spray such as Fry Light. Add the chicken and cook until lightly browned.
- Add the chopped onions and continue to cook until they start to soften – about 5 minutes.
- Tip in all the spices, sweetener or sugar, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
- Stir in the tomato paste, chicken stock and chopped tomatoes.
- Add the diced peppers and carrots and stir to combine.
- Bring to a simmer. Partially cover and cook over gentle heat for 10 minutes.
- Take the lid off and continue to cook for 10 minutes, stirring occasionally.Add a little hot water or extra chicken stock if the pan gets too dry.
- Cook until the sauce has thickened and the chicken is cooked through.
- Check the seasoning – add salt and pepper to your liking. Remove and discard the bay leaves, cinnamon stick and cardamom pods.
- Garnish the curry with plenty of chopped coriander and perhaps some chilli flakes for a little heat.
- Serve with Greek yogurt on the side with rice or cauliflower rice.
Video
Notes
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Please note I am not affiliated in any way with Slimming World. Syn values are based on the Slimming World online calculator.
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Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
Nutritional Info
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Gilly Ripacandida says
Absolutely loved this recipe . Very easy to do in the slow cooker and tastes amazing!! A big hit with the family ,they didn’t ever realise it was healthy. Win Win!!
Lucy Parissi says
Thanks so much for your lovely comment Gilly!