Healthy Chicken Rogan Josh
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
Servings: 4
Calories: 352kcal
Ingredients
- 2 tbsp ghee or vegetable oil or low calorie cooking spray
- 8 skinless boneless chicken thighs , cut into bite-sized pieces
- 2 onions , finely diced
- 4 cardamom pods lightly crushed
- 2 tsp Kasmiri chili powder * see note 1
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp garam masala
- ½ cinnamon stick
- ½ tsp salt
- 4 whole cloves or 1 tsp ground cloves
- 2 bay leaves
- 2 tsp minced garlic
- 2 tsp fresh grated ginger
- 2 tbsp tomato paste
- 2 tbsp lemon juice
- 1 chicken stock cube crumbled
- 15 oz (400g) crushed tomatoes
- 2 carrots , peeled and cubed (optional)
- 1 red bell pepper , diced (optional)
- 1 green bell pepper , diced (optional)
- 1 yellow bell pepper , diced (optional)
- salt and pepper to season
- 3 tbsp cilantro (coriander) , finely chopped to garnish
- pinch red pepper flakes optional
Instructions
Slow Cooker Method
- Heat the ghee or oil in the slow cooker if it allows for searing or a separate pan if it doesn't. Add the chicken and cook until lightly browned.2 tbsp ghee or vegetable oil, 8 skinless boneless chicken thighs
- Add the chopped onions and continue to cook until they start to soften – about 5 minutes.2 onions
- Tip in all the spices, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.4 cardamom pods, 2 tsp Kasmiri chili powder, 1 tsp ground coriander, 1 tsp ground turmeric, 1 tsp garam masala, ½ cinnamon stick, ½ tsp salt, 4 whole cloves, 2 tsp minced garlic, 2 tsp fresh grated ginger, 2 tbsp lemon juice
- Stir in the tomato paste, crumbled chicken stock cube, chopped tomatoes.2 tbsp tomato paste, 1 chicken stock cube , 15 oz (400g) crushed tomatoes
- Add the bay leaves, carrots and diced peppers if using and stir to combine. Transfer to your slow cooker if you have been cooking in a pan thus far.2 carrots, 1 red bell pepper, 1 green bell pepper, 1 yellow bell pepper, 2 bay leaves
- 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.salt and pepper to season
- Garnish the curry with plenty of chopped cilantro and perhaps some red pepper flakes for a little heat. Serve with Greek yogurt on the side with rice or cauliflower rice.pinch red pepper flakes, 3 tbsp cilantro (coriander)
Cook on the stove
- Heat the ghee or oil in a large skillet, add the chicken and cook until lightly browned.
- Add the chopped onions and continue to cook, stirring, until they start to soften – about 5 minutes.
- Tip in all the spices, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
- Stir in the tomato paste,½ cup (120ml) chicken stock or broth 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.
- 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.
Nutrition
Calories: 352kcal | Carbohydrates: 20g | Protein: 47g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 215mg | Sodium: 975mg | Potassium: 1220mg | Fiber: 5g | Sugar: 7g | Vitamin A: 6726IU | Vitamin C: 139mg | Calcium: 101mg | Iron: 5mg
