🥘 Ingredients

Rogan Josh Turkey

• 2 lb / 32 oz (907 g) boneless, skinless turkey breast, cut into 1.5-inch chunks

• 1 tbsp (14 g) garlic-infused olive oil

• 1 cinnamon stick

• 4 green cardamom pods, lightly crushed

• 4 whole cloves

• 2 bay leaves

• 1 pinch (0.25 g) asafoetida (hing), gluten-free

• 1 tbsp (7 g) Kashmiri chili powder, or 2 tsp sweet paprika plus ¼ tsp cayenne

• 2 tsp (4 g) ground fennel

• 1 tsp (2 g) ground dry ginger

• ½ tsp (1 g) ground cardamom

• 2 tbsp (30 g) water

• ½ cup (120 g) lactose-free plain whole milk yogurt

• 1 tsp (3 g) cornstarch

• 1 cup (240 g) low-sodium chicken broth, FODMAP-friendly

• 1 tsp (6 g) salt

Basmati Rice

• 2½ cups (460 g) basmati rice, rinsed

• 3¾ cups (900 g) water

• 2 green cardamom pods

• ½ tsp (3 g) salt

Haak Spinach

• 12 oz (340 g) fresh baby spinach

• 1 tbsp (14 g) garlic-infused olive oil

• 1 pinch (0.25 g) asafoetida (hing), gluten-free

• ¼ tsp (0.5 g) red pepper flakes

• ¼ tsp (1.5 g) salt

Garnish

• ½ cup (60 g) walnuts, chopped and toasted

• ½ cup (8 g) fresh cilantro, chopped

• 1 medium (60 g) lemon, cut into wedges

🔪 Instructions

1. Start the rice. Combine the rinsed basmati, water, cardamom pods, and salt in a medium saucepan. Bring to a boil and stir once. Reduce the heat to low, cover, and simmer for 15 minutes. Remove from the heat and steam covered for 5 minutes, then fluff with a fork and remove the cardamom pods.

2. Toast the walnuts. In a large dry skillet over medium heat, toast the walnuts 3 to 4 minutes until fragrant. Remove and set aside, then use the same skillet for the turkey.

3. Sear the turkey. Heat the garlic-infused olive oil in the skillet over medium-high heat. Add the turkey chunks in a single layer and sear for 4 to 5 minutes, turning, until browned on the outside. They do not need to be cooked through yet. Remove to a plate.

4. Bloom the whole spices. Reduce the heat to medium-low. Add the cinnamon stick, cardamom pods, cloves, bay leaves, and asafoetida, then stir for 30 seconds, until fragrant.

5. Bloom the ground spices. Add the Kashmiri chili, fennel, dry ginger, ground cardamom, and the 2 tbsp water. Stir constantly for 30 seconds. The water keeps the chili from scorching while it releases its deep red color.

6. Add the yogurt. Whisk the yogurt with the cornstarch until smooth. Keep the heat low and add the yogurt a spoonful at a time, stirring constantly, for 1 to 2 minutes until fully absorbed into the spices.

7. Simmer. Stir in the broth and salt, then return the turkey and its juices to the pan. Cover and simmer gently for 8 to 10 minutes, until the turkey reaches 165°F (74°C). Uncover and simmer 2 minutes more to thicken the sauce. Remove the cinnamon stick, bay leaves, and whole cloves.

8. Cook the spinach. In a separate large skillet, heat the garlic-infused olive oil over medium-high heat. Add the asafoetida and red pepper flakes and stir for 10 seconds. Add the spinach in batches with the salt, tossing with tongs for 2 to 3 minutes until wilted.

9. Serve. Plate the basmati rice and spoon the rogan josh turkey and sauce over it, with the haak spinach alongside. Scatter the toasted walnuts and cilantro over the top and add a lemon wedge.

Approximate Nutrition Per Serving

• Calories: ~595

• Protein: ~46 g

• Carbohydrates: ~67 g

• Fat: ~15 g

Notes

• What makes it Kashmiri. Kashmiri Pandit cooking traditionally avoids onion and garlic. It builds flavor from asafoetida, ground fennel, dry ginger, and Kashmiri chili instead. That combination is very different from the tomato-based Indian curry and the tandoori marinade earlier in the rotation. The fennel and dry ginger give it a warm, slightly sweet, aromatic character.

• Asafoetida is the onion and garlic stand-in. A tiny pinch bloomed in oil gives a savory, allium-like depth, which is why it shows up in both the turkey and the spinach. Most hing is blended with wheat flour, so look for a gluten-free version made with rice flour. Asafoetida is low FODMAP, and at a pinch it adds flavor without any concern.

• Kashmiri chili is about color, not heat. It gives rogan josh its signature deep red color with only mild heat. It is sold at Indian grocers and online. The paprika and cayenne substitute gets close.

• Dry ginger, not fresh. Ground dry ginger, called sonth, is traditional in Kashmiri cooking and tastes warmer and earthier than fresh ginger. It is easy to find in the regular spice aisle.

• Keeping the yogurt smooth. The cornstarch stabilizes the yogurt, and adding it slowly over low heat while stirring prevents it from splitting. Choose an unsweetened lactose-free yogurt without inulin or chicory root, which are high FODMAP.

• Why walnuts. Kashmir is famous for its walnuts, and they finish the plate traditionally. They also matter for the numbers, since turkey breast is so lean the plate would fall below 12 g of fat without them. Walnuts are low FODMAP at 30 g per serving, and this recipe uses about 10 g per serving.

• Haak spinach. Haak is a simple Kashmiri way of cooking greens with asafoetida and dried chili. It pairs naturally with the rogan josh.

• Broth check. Confirm no onion or garlic on the label.