Quick Chicken & Vegetable Rogan Josh.
I Love Indian food. Back before I had kids I’d set myself up in the kitchen on a Sunday with my favourite curry recipe from Madhur Jaffrey and a library full of spices. I’d spend hours making the perfect curry from scratch, roasting and grinding the spices. These days life is way to busy to spend this much time on a good curry. I’ve tried many curry sauces and none of them really deliver as a freshly made curry would. The best ready to cook Indian product I’ve found is Passage to India’s range of simmer sauces. You can have a delicious curry in about 25 minutes flat and they are easily available at Coles, Woolworths or Independent supermarkets. There is a fantastic range of curry sauces available and the Rogan Josh simmer sauce has one of the lowest level of carbohydrate. I save this meal for a week where I’ve been really good with my carb intake and I want to spoil myself. The carbohydrate level for the Rojan Josh sauce is 8.3g/100g and if you extend it out with more vegetables to make about 6 serves, the curry sauce contributes about 5.5g per serve of carb.
To stretch out the sauce I use about 800g of skinless chicken thigh meat and 500-700g of low carb vegetables such as eggplant, carrot, pumpkin, zucchini, cauliflower, green beans, broccoli etc depending on your carbohydrate intact for the day. You can use beef or Pork meat if you wish but skinless Chicken thighs are great and quick to cook. Serve with Cauliflower rice or mash with a generous blob of Greek Yoghurt, a sprinkle of fresh coriander and coconut flakes. Please note that this product may be too spicy for children.
- Place a medium saucepan over medium heat and add oil and diced chicken thighs. Cook stirring often until all sides of the chicken is browned. Add the vegetables to the saucepan and mix through the chicken. Pour over the Rogan Josh Simmer Sauce and the extra water.
- Add the lid and bring to the boil. Once simmering, put the lid partly on leaving a gap and turn down to simmer over medium to low heat for 20 minutes or until the meat is tender. If your using chicken the cook time should be around 20 minutes, if you use red meats, please allow extra cooking time for the meat to become tender. As you are cooking, if you find the dish needs more sauce add an extra 1/4 cup of water and mix through.
- Once cooked it’s ready, serve with cauliflower rice, cauliflower mash or steamed vegetables. Top with a dollop of Greek yoghurt, fresh coriander and a sprinkle of coconut. Delicious!!!!
Copyright 2019 Food Facts for Healthy Eating