LAST UPDATED: | PUBLISHED: | BY: Kim
3.95 from 40 votes
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Slow cooked Beef Rogan Josh is a flavorful Indian dish featuring tender beef in a rich, aromatic curry sauce, infused with a blend of spices, including cardamom, cinnamon, and cloves.
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Not a lot of ingredients, barely any preparation and you’ll have rich, thick Indian saucy meat curry that is a little bit spicy with a lot of flavor and thick chunks of beef so tender they will melt in your mouth.
Recipe Highlights
- Beef That Melts in your Mouth: Imagine beef so tender it practically melts in your mouth, cooked slow and easy.
- Less than 500 calories per serve: skip the traditional rice and go for cauliflower rice to keep this slow cooker recipe low calorie and light.
- Easy to adjust the spice level: Make it more or less spicy depending on your preferences
- Freezer Friendly: Make ahead and store in the freezer for upto 8 weeks
Ingredients
Making dinners under 500 calories is my specialty, with many of my most popular being low calorie chicken recipes, low calorie meal prepping recipes and low calorie slow cooker recipes.
Ingredient Notes
- Gravy Beef, Onions, Garlic, and Ginger:
- Gravy Beef: Affordable cut with slight fat, perfect for slow cooking.
- Onions: Adds sweetness and depth to the dish.
- Garlic: Provides a pungent, savory flavor.
- Ginger: Adds a zesty, aromatic note, enhancing overall depth.
- Rogan Josh Indian Curry Paste, Tomato Paste, and Canned Diced Tomatoes:
- Rogan Josh Curry Paste: Instantly imparts authentic Indian flavors.
- Tomato Paste: Adds richness and a concentrated tomato flavor.
- Canned Diced Tomatoes: Provides a juicy, textured base for the sauce.
- Beef Stock or Broth, Orange Juice, Cinnamon Stick, Cardamom Pods, and Bay Leaves:
- Beef Stock/Broth: Enhances richness and depth of the curry.
- Orange Juice: Adds a hint of citrus sweetness to balance flavors.
- Cinnamon Stick: Offers sweet warmth to the dish.
- Cardamom Pods: Provide a warm, citrusy note, contributing to the aromatic profile.
- Bay Leaves: Infuse a subtle herbal flavor into the sauce.
- Greek Yogurt and Coriander/Cilantro:
- Greek Yogurt: Adds creaminess and a cooling element to the finished dish.
- Coriander/Cilantro: Fresh herb garnish for a burst of brightness and color.
These ingredients, when combined, create a flavorful and well-balanced Beef Rogan Josh.
Top Tip
For optimal flavor, brown the beef before slow cooking. Searing the meat enhances its richness and adds a depth of flavor to the Rogan Josh, creating a more satisfying and well-rounded dish.
How To Make
- Brown Meat: Brown the meat, either in your slow cooker if it has that function, or in a separate pan.
- Add to Slow Cooker: Place all ingredients into your slow cooker and cook on low for 8 hours. Once cooked, remove bay leaves and season with salt/pepper to taste.
- Serve: Divide into 5 portions, add some cauliflower rice, drizzle a little low fat greek yoghurt and add a sprinkling of coriander/cilantro.
Serving Ideas
To keep a Beef Rogan Josh meal lower in calories, consider serving it with lighter options:
- Cauliflower Rice: A low-calorie alternative to regular rice that complements the rich flavors of the Rogan Josh.
- Steamed Vegetables: Opt for a colorful mix of steamed vegetables like broccoli, carrots, and green beans to add nutrients without excess calories.
- Quinoa: A protein-rich and fiber-packed grain that pairs well with the bold flavors of the curry while keeping the calorie count in check.
- Mixed Greens Salad: A refreshing salad with a simple vinaigrette can balance the richness of the Rogan Josh without adding many calories.
- Cucumber Raita: A light and cooling cucumber raita can serve as a flavorful side, adding a refreshing element without increasing the calorie content significantly.
Common Questions
What's the ideal beef cut for making Rogan Josh?
"Gravy Beef" is recommended for Rogan Josh. It's an affordable cut with some fat, perfect for slow cooking, providing enhanced flavor.
Can I make Rogan Josh in advance and reheat it without compromising the flavor?
Absolutely! In fact, Rogan Josh often tastes better the next day as the spices continue to infuse. Reheat gently on low heat, adding a splash of water if needed to maintain its delicious consistency.
More Low Calorie Slow Cooker Recipes
- Slow Cooker Lamb Ragu with Papperdelle
- Slow Cooked Moroccan Beef Stew
- Slow Cooked Spicy Moroccan Chicken
- Slow Cooked Spicy Moroccan Chicken
- Slow Cooker Asian Lemon Chicken and Potatoes
- Slow Cooker Chicken Tikka Masala
Top Tip
For the best results, go for fresh ginger and garlic in this recipe. While the bottled crushed versions work, the unmatched flavor comes from using freshly grated ginger and garlic.
More Indian Recipes:
- Clean Eating Butter Chicken (Done in the oven)
- Pressure Cooker Chicken Korma Curry.
- Beef Masala
Beef Rogan Josh
Kim
Beef Rogan Josh is an easy to make rich, thick Indian beef curry, mildly spicy, with a flavourful sauce and thick chunks of beef so tender they will melt in your mouth.
3.95 from 40 votes
Print Recipe Save Recipe
Prep Time 10 minutes mins
Cook Time 8 hours hrs
Total Time 8 hours hrs 10 minutes mins
Course Dinner
Servings 5 people
Calories 485 kcal
Ingredients
- 1.25 kg /2.75 pounds Gravy Beef - Chopped into chunks
- 2 large Brown onions - thinly sliced
- 2 tablespoon Ginger - freshly grated
- 2 tablespoons Garlic - crushed
- ½ cup Rogan Josh paste
- 2 tablespoons Tomato paste
- 400 g/14.5 ounce tin Canned diced tomatoes
- ½ cup Beef stock/broth
- ¼ cup Orange juice - freshly squeezed
- 1 Cinnamon stick
- 2 Cardamom Pods - bruised
- 2 Bay leaves
For Serving
- Coriander/cilantro to serve
- ½ cup Low Fat Greek yoghurt
- 2½ cups Cauliflower Rice
Instructions
Brown the meat, either in your slow cooker if it has that function, or in a separate pan.
Place all ingredients into your slow cooker and cook on low for 8 hours.
Once cooked, remove bay leaves and season with salt/pepper to taste.
Drizzle a little greek yoghurt on, along with diced coriander/cilantro.
Notes
Serving ideas to keep it lower in calories: Cauliflower Rice, Steamed Vegetables, Mixed Green Salad, Cucumber Raita.
Freezing: This dish freezes very well. Portion out into freezer friendly containers and freeze for upto 8 weeks.
Slow Cooker size: minimum size for this recipe is 4.5 litre/18 cup slow cooker.
Nutrition
Calories: 485kcalCarbohydrates: 21gProtein: 71gFat: 12gSaturated Fat: 4gFiber: 1gSugar: 12g
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners. Calories have been calculated for your convenience using My Fitness Pal and are based on the ingredients listed in the recipe card.
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I'm passionate about creating recipes that are lower in sugar and calories without compromising on taste or flavor! My areas of expertise are Dinners Under 500 Calories and Sugar Free Desserts!
Reader Interactions
Comments
Michelle
Delicious, made leftovers into rogen josh pies: even more delicious!Reply
