Healthy Chicken Rogan Josh Recipe
Healthy Chicken Rogan Josh is a vibrant and aromatic curry combining tender chicken thighs with warm Indian spices and a rich tomato base. This British-Indian fusion recipe offers a comforting main course that can be prepared using a slow cooker or stovetop, perfect for a flavorful weeknight dinner or a special meal, garnished with fresh cilantro and served alongside rice or cauliflower rice for a wholesome experience.
- Prep Time: 15 minutes
- Cook Time: 3 hours 30 minutes
- Total Time: 3 hours 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Slow Cooking
- Cuisine: British, Indian
- Diet: Low Fat
Ingredients
Cooking Base
- 2 tbsp ghee or vegetable oil or low calorie cooking spray
Protein
- 8 skinless boneless chicken thighs, cut into bite-sized pieces
Vegetables and Aromatics
- 2 onions, finely diced
- 2 carrots, peeled and cubed (optional)
- 1 red bell pepper, diced (optional)
- 1 green bell pepper, diced (optional)
- 1 yellow bell pepper, diced (optional)
- 3 tbsp cilantro (coriander), finely chopped to garnish
Spices and Flavorings
- 4 cardamom pods, lightly crushed
- 2 tsp Kasmiri chili powder
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp garam masala
- ½ cinnamon stick
- ½ tsp salt
- 4 whole cloves or 1 tsp ground cloves
- 2 bay leaves
- 2 tsp minced garlic
- 2 tsp fresh grated ginger
- 2 tbsp tomato paste
- 2 tbsp lemon juice
- 1 chicken stock cube, crumbled
- 15 oz (400g) crushed tomatoes
- Salt and pepper to season
- Pinch red pepper flakes (optional)
Instructions
- Prepare the base: Heat the ghee or oil in a slow cooker if it allows searing, or alternatively in a separate pan. Add the chicken pieces and cook until lightly browned to seal in flavors.
- Cook onions: Add the finely diced onions and sauté until they start to soften, approximately 5 minutes, releasing sweetness into the curry base.
- Add spices and aromatics: Incorporate all the spices including cardamom pods, Kasmiri chili powder, ground coriander, turmeric, garam masala, cinnamon stick, salt, cloves, garlic, ginger, and the lemon juice. Cook for an additional couple of minutes allowing the spices to bloom and infuse.
- Add tomato components: Stir in tomato paste, crumbled chicken stock cube, and crushed tomatoes to develop a rich sauce foundation.
- Add vegetables and slow cook: Mix in bay leaves, optional carrots and diced peppers. If using a skillet, transfer the mixture into the slow cooker. Cover and cook on HIGH for 3½ hours until chicken and vegetables are tender. If sauce is watery after 3 hours, uncover for the last 30 minutes to thicken.
- Season and finish: Stir the curry, adjust seasoning with salt and pepper, and remove bay leaves, cinnamon stick, and cardamom pods. Garnish with chopped cilantro and sprinkle red pepper flakes for extra heat if desired. Serve with Greek yogurt and rice or cauliflower rice.
- Alternative stovetop method: Heat ghee or oil in a large skillet, brown chicken, then proceed by cooking onions until soft. Add spices, garlic, ginger, lemon juice then tomato paste, chicken stock, and tomatoes. Add vegetables, simmer covered for 10 minutes, then uncovered for 10 more, stirring occasionally until thickened and cooked through. Season and serve as above.
Notes
- This recipe accommodates optional vegetables such as carrots and assorted bell peppers for additional nutrition and color.
- The Kasmiri chili powder imparts a mild heat and vibrant color; adjust to taste or substitute with mild chili powder.
- Slow cooker models differ; if searing is not possible in your unit, brown chicken and onions separately in a pan before transferring to the slow cooker.
- Nutritional values are approximate and depend on ingredient brands and portion sizes.
- Serving suggestions include pairing with Greek yogurt and either steamed rice or cauliflower rice for a low-carb option.
Find it online: https://cookingwithsarah.com/healthy-chicken-rogan-josh-recipe/
