Mutton Rogan Josh

Mutton Rogan Josh is a rich and aromatic Indian dish featuring tender mutton slow-cooked in a spiced yogurt sauce. This healthy version focuses on lean cuts of meat and a blend of spices that provide depth without excessive fat.

Ingredients

• Mutton (leg or shoulder, diced) - 300 grams
• Plain yogurt - 100 grams
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 3 cloves
• Ginger (grated) - 1 inch piece
• Tomato (pureed) - 1 medium
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon (adjust to taste)
• Salt - to taste
• Cilantro (for garnish) - a handful
• Olive oil - 2 tablespoons
• Water - 250 ml

Steps

1. Heat olive oil in a heavy-bottomed pot over medium heat.
2. Add the chopped onions and sauté until golden brown.
3. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
4. Add the diced mutton and brown on all sides for about 5-7 minutes.
5. In a bowl, whisk together the yogurt, tomato puree, garam masala, coriander powder, cumin powder, turmeric powder, red chili powder, and salt.
6. Add this yogurt mixture to the pot, stirring well to coat the mutton evenly.
7. Pour in the water, bring to a boil, then reduce heat to low and cover the pot.
8. Simmer for 45 minutes to 1 hour, or until the mutton is tender and the flavors are well combined.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 25 g
• Saturated Fat: 9 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains beneficial spices like turmeric and ginger, known for their anti-inflammatory properties.

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