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Rich and flavorful Chicken Rogan Josh with a dollop of yogurt in a dish.
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Chicken Rogan Josh

A rich and flavorful Indian-inspired dinner recipe.
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Keyword: Chicken Rogan Josh
Servings: 4

Ingredients

  • 1 tablespoon cumin seeds 6 g
  • 3 green cardamom pods
  • 1 teaspoon salt 5 g, or to taste
  • 1 teaspoon garam masala 2 g
  • 1 tablespoon ghee or clarified butter 14 g
  • 2 boneless skinless chicken breasts (about 500 g), cut into large cubes
  • 1 cup chopped onion white or red (150 g)
  • 3 ripe tomatoes chopped (or 1 cup / 240 g canned diced tomatoes)
  • 4 Kashmiri dried chilies seeds removed
  • 2 tablespoons tomato paste 30 g
  • 1 cup low-fat yogurt 240 g
  • ½ cup water or as needed 120 ml

Instructions

  • Soak the Kashmiri dried chilies in hot water for 10–15 minutes until soft. While they soak, heat a large nonstick skillet or sauté pan over medium heat and toast the cumin seeds and cardamom pods for about 1 minute, stirring constantly, until fragrant. Add the ghee and allow it to melt, then add the chicken pieces and cook for 5–6 minutes until golden on all sides. Remove the chicken from the pan and set aside.
  • In the same pan, add the chopped onions and cook over medium heat for 7–8 minutes until soft and lightly browned, adding a splash of water if they start to stick. While the onions cook, blend the soaked chilies with the chopped tomatoes until smooth. Once the onions are ready, pour in the chili-tomato mixture and add the tomato paste. Stir well and simmer for 5 minutes.
  • Return the seared chicken to the pan, season with salt and garam masala, and add about ½ cup of water. Stir, cover, and let it simmer on low heat for 10–12 minutes until the chicken is tender and the sauce thickens. Turn off the heat and wait 1–2 minutes before stirring in the yogurt gently, to avoid curdling.
  • Taste and adjust salt or spices if needed. Serve hot with steamed basmati rice, a side of fresh vegetables, or light naan if you wish.

Notes

2 WW Points per serving. 
 

Nutrition

Serving: 269g | Calories: 250kcal | Carbohydrates: 11g | Protein: 32g | Fat: 8g | Saturated Fat: 3.5g | Cholesterol: 104mg | Sodium: 686mg | Potassium: 729mg | Fiber: 1.7g | Sugar: 6.4g | Calcium: 133mg | Iron: 1.1mg