Indian · dinner
Lamb Rogan Josh (Kashmiri Lamb Curry)
Video by Chef Jack Ovens on YouTube · Open on YouTube
- Keto (8.6 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Each serve has about 42 g protein, mostly from the slow-simmered lamb leg, and is rich in vitamin B12 and zinc, with useful iron. The gravy is built on yoghurt and whole spices rather than cream or sugar, so the curry has about 7 g net carbs a serve.
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Ingredients 20
Method
Tap a time to watch that step in the video.
- Mix the lamb with the yoghurt and salt until well coated. Cover and marinate in the fridge for at least 1 hour (up to 24). 0:28
- Stir the Kashmiri chilli powder, ground fennel and ground ginger into ¾ cup water to make a spice paste. Set aside. 1:31
- Heat the ghee and oil in a large pot over medium-high heat. Fry the cinnamon, cardamom, cloves, cumin seeds and bay leaves for 2 minutes, then add the shallots and cook 5 minutes until just caramelising. 2:10
- Stir in the garlic and ginger for 1 minute, then add the lamb and all its marinade and cook 3 minutes to colour slightly. 3:00
- Pour in hot water to just reach the top of the meat, bring to the boil, then cover and simmer on low for 40 minutes. 3:23
- Stir in the spice paste, check the seasoning, cover and simmer 20 minutes more until the lamb is tender and the gravy deep red and thickened. 3:47
- Check the seasoning once more. Serve topped with a spoonful of Greek yoghurt or labneh and fresh coriander (the video serves it over saffron rice; see the tip). 4:46
Tip. Serves 4 (the cook says 2–4). The video serves it over saffron rice (1 cup basmati simmered in 2 cups water with saffron); use cauliflower rice instead to keep it keto. Keeps 4 days in the fridge or 5 months frozen.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 31%
- Fat 63%
Fits keto: 8.6 g net carbs a serve, with 63% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High170%
4.1 µg a serve, mostly from lamb leg or shoulder (89%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High79%
43 µg a serve, mostly from lamb leg or shoulder (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High63%
6.9 mg a serve, mostly from lamb leg or shoulder (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High56%
0.9 g a serve, mostly from lamb leg or shoulder (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High27%
4.9 mg a serve, mostly from lamb leg or shoulder (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High27%
0.5 mg a serve, mostly from lamb leg or shoulder (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A Source19%
175 µg a serve, mostly from kashmiri chilli powder (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source16%
750 mg a serve, mostly from lamb leg or shoulder (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source16%
2.4 mg a serve, mostly from kashmiri chilli powder (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source15%
61 mg a serve, mostly from lamb leg or shoulder (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source14%
17 µg a serve, mostly from lamb leg or shoulder (33%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source12%
47 µg a serve, mostly from lamb leg or shoulder (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source10%
133 mg a serve, mostly from natural Greek yoghurt (35%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin C4%
3.7 mg a serve, mostly from shallots (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.1 µg a serve, mostly from lamb leg or shoulder (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Jack Ovens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.