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
Low calorie cooking spray or 2 tbsp olive oil or ghee
8skinless boneless chicken thighs, cut into bite-sized pieces
2onions, finely diced
4cardamom pods
2tspSukrin Gold sweetener or sugar(optional)
1tspmild chilli powder
1tspground coriander
1tspground turmeric
1tspgaram masala
1tspground cinnamon or small cinnamon stick
½teaspoonsalt
⅛tspground cloves
2tspgarlic paste, or 2 minced garlic cloves
2tspginger paste, or use fresh grated ginger
2tbsptomato paste
2tbsplemon juice
1chicken stock cube or 120ml (½ cup) chicken stock for hob method
400g(14oz) tin chopped tomatoes
2carrots, cubed
1red bell pepper, diced
1green bell pepper, diced
1yellow bell pepper, diced
Salt and pepper to season
3tbspcoriander, finely chopped to garnish
pinch dried chilli flakesoptional
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.