Easy Chicken Rogan Josh, Slimming Style
I needed another reliable curry for my slimming journey, so I created this Easy Chicken Rogan Josh, Slimming Style. It’s simple, flavourful and family friendly.
Easy Healthy Chicken Rogan Josh
Rogan Josh (sometimes written Roghan Josh) is typically a tomato-based curry, which makes it easy to adapt into a slimming-friendly version. I’ve made and refined this recipe for years, and it works well as a lower-calorie, satisfying meal.
This version is under 2 Syns per generous portion, and if you count 25g ground almonds as your Healthy A it can be free on many plans.
At Easy Peasy HQ the goal is always: easy, tasty and family friendly.
This Chicken Rogan Josh definitely hits the spot. It’s a bit more involved than my very popular Slimming Chicken Curry, but still straightforward and very rewarding.
About Rogan Josh Curries
Rogan Josh curries are aromatic and usually mild, making them great for the whole family. Traditional versions often use red meat like lamb, but the signature is the tomato-based sauce. I love using chicken because it’s versatile and usually on hand, though you can swap in lamb if you prefer.
Marinating Your Chicken
Marinating is very simple — mix the chicken with fat-free yoghurt, ground almonds, garlic, salt and pepper, then cover and chill for 30–60 minutes. This softens the chicken and helps the flavours penetrate.
What Spices Go in Chicken Rogan Josh?
Blending spices can be tricky, so I’ve already combined the flavours for this recipe. The spice mix includes garlic, garam masala, paprika, ginger, ground cumin and curry powder. These give a warm, aromatic profile that suits a Rogan Josh.
Vegetables included:
- Aubergine (eggplant)
- Onions
- Red pepper
- Tomatoes
To Serve
I usually serve this with steamed basmati rice — simple and delicious. It also works well spooned over a jacket potato for a different take.
Storage and Leftovers
This curry is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 2 days. When reheating, ensure the curry is piping hot throughout because it contains chicken. I don’t recommend freezing this particular dish due to the texture changes in the vegetables.
More Slimming Curry Ideas
If you enjoy this recipe, there are other healthy chicken dinners to try, including my Easy Peasy Slimming Chicken Curry, which is a family favourite.
The Slimming Community
I run a friendly Facebook group called Easy Peasy Slimming Style Recipes where members share tips, encouragement and easy home-cooked meals. It’s a supportive place to swap ideas and get inspiration.
Big love, Clare x
Chicken Rogan Josh Slimming Style
45
30
1 15
4
223kcal
Ingredients
- 400 g Chicken breast pieces chopped into large bite size cubes
- 100 g Fat Free Yoghurt I used 0% Fage
- 25 g Ground Almonds
- 1 Clove garlic peeled and minced
- Salt & Black pepper
- Fry Light
- 1 Onion peeled and very finely chopped
- Thumb sized piece of ginger peeled and very finely chopped
- 2 Cloves Garlic peeled & minced
- 1 Teaspoon Medium Chilli Powder or use fresh chilli
- 1 Teaspoon Paprika
- 1 Teaspoon Garam Marsala
- 2 Teaspoons Ground Coriander
- 1/2 Teaspoon Turmeric
- 1 Medium aubergine also known as eggplant, cut into 2cm cubes
- 1 Tin Chopped Tomatoes
- 1 Red Pepper deseeded and sliced into strips
- Coriander leaves also known as cilantro
Instructions
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Place the raw chicken pieces in a medium bowl.
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Add the fat-free yoghurt, ground almonds, minced garlic, salt and pepper. Stir well so all pieces are coated.
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Cover and refrigerate for 30–60 minutes.
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Spray a large frying pan with Fry Light.
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Add the finely chopped onion, ginger, minced garlic and the spices (chilli powder, paprika, garam masala, ground coriander and turmeric). Fry over medium heat for about 2 minutes, stirring.
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Add the aubergine and fry for a further 2 minutes, then transfer this mix to a plate.
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Re-spray the pan with Fry Light. Remove the chicken from the fridge and fry over medium heat for about 8 minutes, turning occasionally.
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Add the onion, spice and aubergine mixture back to the pan and fry for another 2 minutes.
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Stir in the tinned chopped tomatoes. Fill the tomato tin with water and add that too, then add the red pepper.
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Simmer for 10–15 minutes until everything is cooked and piping hot.
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Serve with basmati rice and sprinkle with fresh coriander leaves.