Low-Cal Rogan Josh

Low-Cal Rogan Josh

A lighter take on the famed Kashmiri curry, using lean beef simmered in a deep red, aromatic gravy built from toasted whole spices. Traditional lamb is swapped for extra-lean beef to keep calories in check while preserving bold flavor.

Ingredients

• 5 oz extra-lean beef (sirloin or round), cut into cubes
• 1 medium onion, finely sliced
• 1/2 cup crushed tomatoes
• 1/4 cup plain Greek yogurt
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika (or Kashmiri chili for authentic color)
• 1 tsp olive oil
• 0.75 cup cooked brown rice
• Salt to taste

Instructions

1. Brown the beef in olive oil over medium-high heat 4-5 minutes, then remove from the pan.
2. Add onion to the same pan and cook 5 minutes until golden.
3. Stir in garlic and ginger and cook 1 minute.
4. Add cumin, coriander, paprika, and garam masala and toast 30 seconds.
5. Pour in crushed tomatoes and 1/2 cup water, then return the beef to the pan.
6. Cover and simmer 25-30 minutes until the beef is tender and the gravy thickens.
7. Stir in the yogurt off the heat until smooth.
8. Serve over brown rice.

Nutrition Facts

Tips

• Kashmiri chili powder gives the signature red color with mild heat.
• Slow, covered simmering is essential to tenderize lean beef.
• This curry improves overnight, making it ideal for meal prep.