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Beef Meatball Rogan Josh
High Protein
WeightWatchers
Beef Meatball Rogan Josh

with Basmati Rice and Coriander

25 min
Difficulty: 1/3
Indian

This delicious Beef Meatball Rogan Josh has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Allergens

Cereals containing gluten

Utensils

Baking Tray
Large Bowl
Garlic Press
Lid
Medium Saucepan
Large Frying Pan

Tags

High Protein
Under 650 kcal
Fair
SEO
WeightWatchers
Ingredients
Basmati Rice

Basmati Rice

100 grams

Coriander

Coriander

1 bunch(es)

Garlic Clove

Garlic Clove

2 unit(s)

North Indian Style Spice Mix

North Indian Style Spice Mix

1 sachet(s)

Panko Breadcrumbs

Panko Breadcrumbs

10 grams

British Beef Mince

British Beef Mince

240 grams

Rogan Josh Curry Paste

Rogan Josh Curry Paste

50 grams

Tomato Passata

Tomato Passata

1 carton(s)

Beef Stock Paste

Beef Stock Paste

10 grams

Baby Spinach

Baby Spinach

40 grams

Water for the Rice

Water for the Rice

200 milliliter(s)

Salt for the Breadcrumbs

Salt for the Breadcrumbs

0.25 tsp

Water for the Breadcrumbs

Water for the Breadcrumbs

2 tbsp

Sugar for the Sauce

Sugar for the Sauce

1 tsp

Water for the Sauce

Water for the Sauce

200 milliliter(s)

Preparation
1
Cook the Rice

Preheat your oven to 220°C/200°C fan/gas mark 7.

Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.

Stir in the rice and1/4 tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid.

Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

2
Make your Meatballs

Meanwhile, roughly chop the coriander (stalks and all). Peel and grate the garlic (or use a garlic press).

In a large bowl, combine half the garlic, half the North Indian style spice mix, the breadcrumbs, salt and water for the breadcrumbs (see pantry for both amounts), then add the beef mince.

Season with pepper and mix together with your hands.

Roll into evenly-sized balls, 5 per person. IMPORTANT: Wash your hands and equipment after handling raw mince.

3
Time to Bake

Pop the meatballs onto a large baking tray.

When the oven is hot, bake on the top shelf until browned on the outside and cooked through, 12-15 mins. IMPORTANT: The meatballs are cooked when no longer pink in the middle.

4
Curry Up

Heat a drizzle of oil in a large frying pan on medium-high heat.

Add the rogan josh curry paste, remaining garlic and North Indian style spice mix. Cook until fragrant, 1 min. 

Add the passata, beef stock paste, sugar and water for the sauce (see pantry for both amounts). Stir to combine, bring to the boil, then simmer until thickened, 6-8 mins. 

5
Bring on the Spinach

When the meatballs are cooked, stir them through the curry sauce. 

Add the spinach to the pan a handful at a time until wilted and piping hot, 1-2 mins.

Taste the sauce and season with salt, pepper and more sugar if needed.

6
Serve Up

Fluff up the rice with a fork, then share between your bowls.

Spoon over your meatball rogan josh, then sprinkle over the coriander to finish.

Enjoy!

Nutrition per serving

613

kcal

Energy (kcal)

2564

kJ

Energy (kJ)

26.3

g

Fat

9.2

g

of which saturates

62.9

g

Carbohydrate

9.6

g

of which sugars

5.6

g

Dietary Fibre

35.5

g

Protein

3.38

g

Salt

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