Warm up your mid-winter nights with slow cooker lamb rogan josh. Rich, aromatic spices, 27g of protein a serve, and the slow cooker does the work while you get on with your day.
Slow-cooked meat is one of the easiest ways to keep your protein up when you have gone right off cold shakes, which is the whole story in the winter protein slump. If the slow cooker is already earning its keep, the Asian braised beef and the cauliflower tikka masala are next on the list.
Here's what you'll need
- 680g lamb neck filet
- 1 white onion, sliced
- 2 tbsp. olive oil
For the paste:
- 3 tbsp. tomato paste
- 3 garlic cloves, minced
- 1½ tsp. cumin
- 1½ tsp. garam masala
- 1 tsp. ground ginger
- ½ tsp. ground black pepper
- 2 tsp. paprika
- 1 tsp. smoked paprika
- 1 tsp. chilli powder
- 1 tsp. salt
- 1 beef stock cube, crumbled
- 1 tbsp. olive oil
For the sauce:
- 1 cup natural yogurt
- 1 tbsp. coriander, chopped
- ½ tsp. coconut sugar
- 1 red chilli, seeds removed, finely chopped
- 400g tomato sauce
- ¼ cup water
- 2 bay leaves
- 1 tbsp. cardamom pods
- 1 cinnamon stick
Here's how to make it
In a large bowl, mix together all the ingredients for the paste.
Prepare the lamb filet by removing any sinew and cutting into 3 to 4cm chunks. Add the lamb to the paste and stir to coat. Cover the bowl and set aside in the refrigerator to marinate for at least 30 minutes, or ideally overnight.
Heat a large skillet over a medium to high heat and sear the marinated lamb, along with the onions, until browned, then transfer to the slow cooker.
In another bowl, mix together the yogurt, coriander, sugar and chopped chilli and then gradually stir in the tomato sauce and water.
Pour the sauce over the lamb and onions, then add the bay leaves, cardamom pods and cinnamon stick and ensure they are submerged in the sauce. Cover with a lid and cook on low for 6 hours or high for 3½ hours.
When ready to serve, remove the bay leaves, cardamom pods and cinnamon stick.
Nutrition per serving
| Prep | Cook | Kcal | Fats(g) | Carbs(g) | Protein(g) | Fibre(g) |
| 20 mins | 6 hrs | 342 | 22 | 10 | 27 | 2 |