Lamb Rogan Josh - herNutrea

Kcal: 550 |

P: 37 |

F: 22 |

C: 53 |

Fiber: 6

Ingredients

Lamb (lean): 120g (4 oz, cubed), Tomatoes: 100g (1 medium, diced), Onion: 50g (1/2 small, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Greek yogurt: 60g (1/4 cup), Rogan josh paste: 15g (1 tbsp), Cumin seeds: 2g (1/2 tsp), Cardamom pods: 2g (3 pods), Cinnamon stick: 2g (1 small), Cloves: 1g (3 whole), Bay leaf: 1g (1 leaf), Olive oil: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped) or dried cilantro: 2g (1/2 tsp), Brown basmati rice: 50g (1/4 cup, dry weight), Salt and pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 50g brown basmati rice according to package instructions. Set aside. 2. Heat 5ml olive oil in pan over medium heat. Add 2g cumin seeds, 2g cardamom pods, 2g cinnamon stick, 1g cloves, 1g bay leaf. Cook 30 seconds until fragrant. 3. Add 50g diced onion, cook 3 minutes until translucent. Add 6g minced garlic, 5g grated ginger, cook 1 minute more. 4. Add 120g lamb cubes, brown on all sides for 5 minutes. Add 15g rogan josh paste, stir to coat lamb. 5. Add 100g diced tomatoes, simmer 10 minutes until tomatoes break down. 6. Serve curry over brown basmati rice, garnish with 60g Greek yogurt and 5g fresh cilantro (or 2g dried). Season with salt and pepper to taste.

Menopause Benefits

This balanced curry provides high-quality protein from lamb that supports muscle maintenance. The lean meat delivers iron and zinc, nutrients often depleted during menopause that support energy levels and immune function. Greek yogurt provides calcium and probiotics that support bone health and gut microbiome balance. The warming spices (cinnamon, cardamom, cloves) may help improve circulation and reduce inflammation. Brown basmati rice provides complex carbohydrates for sustained energy to combat fatigue. The combination of protein, fiber, and healthy fats helps stabilize blood sugar levels, reducing mood swings and supporting weight management during hormonal transitions. The moderate portion size supports healthy weight maintenance while still providing satisfying flavour and nutrition.

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