Rogan Josh

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Prep: 10 mins

Cook: 1 hour 35 mins

Serves 4-6

Excellent source of iron

Ingredients

1 kg lean Quality Mark lamb for casseroling
oil
1 large onion, peeled and diced
8 cloves garlic, peeled and diced
1 tablespoon minced fresh ginger
2 bay leaves
1 small cinnamon stick
8 cardamom pods, crushed
8 whole peppercorns
1 teaspoon ground coriander
2 teaspoons ground cumin
3 teaspoons paprika
1 teaspoon salt
2 cups beef stock
¼ cup plain yoghurt (optional)

Method

Cut the lamb into large 3cm cubes. Heat 3 tablespoons oil in a large lidded frying pan and brown the meat evenly on all sides. Set aside. This may be best done in 2 batches.

Add the onion, garlic, ginger, bay leaves, cinnamon stick, cardmom pods, cloves and peppercorns to the pan with an extra 2-3 tablespoons oil and cook, stirring, over a moderate heat until the mixture smells very fragrant.

Add the ground spices and salt and cook for 1 minute.

Return the lamb to the pan with the stock. Stir, cover and simmer for 1 hour and then remove the lid and cook for a further 20-30 minutes until the lamb is very tender and the liquid is reduced. Alternatively, cook at 160°C for 1 ½ hours.

Stir in the yoghurt if using.

Serve with the Fresh Banana Relish.

Fresh Banana relish

Dice 2 peeled bananas and toss with 2-3 chopped fresh dates, the grated rind and juice of 2 limes, 2 tablespoons grated palm sugar (or use brown sugar) and chopped mint or coriander.

Suitable Cuts
Nutrition

DICED LAMB

SHOULDER CHOPS

Nutrition Information Per Serving

Serving size: 287g

Energy kJ (kcal)	1199 (286)
Protein (g)	34.5
Fat (g)	13.9
Saturated (g)	5.7
Carbohydrate (g)	5.4
Sugars (g)	3.5
Sodium (mg)	488
Iron (mg)	3.8
Zinc (mg)	8.0
Vitamin B12 (ug)	3.0
Vitamin D (ug)	N/A
Selenium (ug)	10.3