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Lamb Rogan Josh and Rice

#1
Serves 4
Free on EE, 17.5 syns on Green, 20 syns on Red.

frylight
2lb/908g lamb shoulder cut into large bite size pieces
2 large onions sliced
3 crushed garlic cloves
2 tsp ground ginger
2 cinnamon sticks
5 tbsp curry powder
two 400g tins chopped tomatoes
1 tsp sweetener
7floz/198ml beef stock
1 red and 1 green pepper, deseeded and chopped
salt
black pepper
cooked basmati rice and fat free natural yoghurt to serve
fresh coriander to garnish

Spray flame proof casserole dish with fry light, cook the lamb in batches for 3-4 mins until browned. Set aside and keep warm.

Add onions to dish, cook over medium heat for 10-12 mins, stirring often. Add garlic, ginger and cinnamon and stir fry for 1-2 mins. Add lamb and curry powder, stir fry or further 2-3 mins.

Add tomatoes, sweetener, stock and peppers. Add seasoning. Bring to boil then reduce heat to low and cover. Simmer for 2 hours until lamb is tender.

Serve with rice and yogurt on the side, and sprinkle corainder over the curry.
 
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#2
Looks good, but 2lbs of lamb and 2 cans of tomatoes for 4 servings??!! - seems rather a lot

I remember the post from the earlier thread - the big jump to 20 syns on original just for a bit of rice does seem a bit excessive - but thats what they put in the mag so it must be right (it wasnt for the whole thing rather than per serving was it?)

Not that it matters to me - I do extra easy anyway (is there enough inclusive veg in the curry to count as your 1/3 superfree? I'd be tempted to stick a bit of broccoli on the side just in case)
 


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