In season当季Indian印度
Lamb Rogan Josh克什米尔咖喱羊肉
A 6-serving recipe with a 110-minute beginner workflow, exact seasoning and visible checkpoints.羊肉配酸奶和香料慢炖，等肉变软再上桌，适合留足时间从容做。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
Check with a thermometer用温度计确认用溫度計確認Comprueba con termómetro온도계로 확인
- Cut 2 lb / 900 g boneless lamb shoulder into 4-cm cubes; pat dry. Slice 2 onions 3 mm. Grate 1 tbsp ginger and 4 garlic cloves. Measure 3 tbsp oil, 2 bay leaves, 1 tbsp mild chili powder (Kashmiri if available), 2 tbsp tomato paste, ½ cup plain yogurt at room temperature, 1½ cups water, 1½ tsp fine salt and 2 tsp garam masala.900克去骨羊肩切4厘米块，擦干。2洋葱切3毫米丝。1大匙姜和4瓣蒜擦泥。量3大匙油、2片月桂叶、1大匙温和辣椒粉（有克什米尔辣椒粉更好）、2大匙番茄膏、½杯室温原味酸奶、1½杯水、1½小匙细盐、2小匙印度综合香料。
Written for 6 servings · cooking more? Use batches按 6 人份写 · 加量请分批按 6 人份寫 · 加量請分批Para 6 porciones · si haces más, por tandas6인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 6 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方6人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Keep raw meat/seafood and its utensils separate from ready-to-eat food. Do not wash raw poultry. Wash hands 20 seconds after contact; use a clean plate for cooked food and a food thermometer.生肉海鲜及器具与即食食物分开；不洗生禽肉；接触后洗手20秒，熟食用净盘，并用食品温度计。
Ingredients食材
- Lamb羊肉2 lb磅
- Plain yogurt原味酸奶0.5 cup杯
- Onion洋葱2
- Ginger生姜1 tbsp大勺
- Garlic大蒜4 cloves瓣
- Tomato paste番茄膏2 tbsp大勺
- Mild chili powder温和辣椒粉1 tbsp大勺
- Garam masala印度综合香料2 tsp小勺
- Bay leaves香叶2
- Fine salt细盐1.5 tsp小勺
- Neutral oil植物油3 tbsp大勺
- Water水1.5 cups杯
Method做法
Pour the oil into a 5-quart Dutch oven and heat it.
5升炖锅里倒油，烧热。
The oil coats the bottom and glistens, but isn't smoking.油铺满锅底，发亮，但没冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If oil or butter smokes, lift the pan off heat for 1 minute and lower heat before continuing.油或黄油冒烟就离火1分钟，调小后继续。
Brown the lamb in 2 batches so the pieces don't touch, then move each batch to a clean bowl.
羊肉分两批煎，每批的肉块别挨着，煎好一批就挪到干净碗里。
The pieces have a deep brown crust on at least 2 sides and lift off the pan easily.至少两面有深褐色焦皮，而且很容易从锅上离下来。
Common mistake & quick fix容易错在哪，怎么补救
If pieces stick, wait 1 minute before turning. Cook in 2 batches so pieces do not touch.粘锅就再等1分钟再翻；分两批，块与块不相碰。
Add the onions and bay leaves and cook, stirring every 2 minutes.
下洋葱和月桂叶一起炒，每2分钟翻一次。
The onions are deep brown.洋葱变成深褐色。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Add the ginger, garlic, chili powder, and tomato paste and stir.
加姜、蒜、辣椒粉和番茄膏，翻炒。
The spices smell toasted, without smoking.香料出香味，不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If spices darken or smell burnt, discard and start again; burnt spice is bitter.香料变黑或焦味就倒掉重来，焦香料发苦。
Turn the heat down and stir in the yogurt 1 spoonful at a time.
把火调小，酸奶一勺一勺地拌进去。
The sauce is smooth, with no white specks.酱汁顺滑，没有白色颗粒。
Common mistake & quick fix容易错在哪，怎么补救
Adding yogurt fast or on high heat makes it split; keep stirring.酸奶加太快或火太大会分离，持续搅。
Return the lamb to the pot, add the water and salt, and bring it to a boil.
羊肉倒回锅里，加水和盐，煮开。
The water bubbles steadily around the pieces.食材周围的水稳定地冒泡。
Common mistake & quick fix容易错在哪，怎么补救
If boiling over, lower heat; keep enough water to cover the pieces by 2 cm.溢锅就调小火，水保持高于食材2厘米。
Cover and simmer gently, stirring every 15 minutes.
盖上盖慢慢炖，每15分钟搅一次。
A fork slides into the largest piece with no resistance.叉子轻松扎透最大块。
Common mistake & quick fix容易错在哪，怎么补救
If a fork still meets a hard center, cook for 3 more minutes and check again.叉子仍碰硬芯就再煮或烤3分钟重查。
Stir in the garam masala and fish out the bay leaves.
拌入印度香料，把月桂叶捞出来。
No bay leaves remain in the pot.锅里没有月桂叶了。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Lamb羊肉Rich, slightly gamy; pairs with rosemary, garlic, cumin. Trim thick fat caps.味浓略膻，配迷迭香、蒜、孜然最好。厚脂肪可修掉。
Plain yogurt原味酸奶Probiotic protein. Greek is thicker—great swap for sour cream or mayo.含益生菌和蛋白。希腊酸奶浓稠，可替代酸奶油或蛋黄酱。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Ginger生姜Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的；用勺子刮皮最方便。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Tomato paste番茄膏Concentrated tomato for depth; fry 1–2 min until brick red. Tubes keep longer than cans.浓缩番茄膏增加厚度；炒1–2分钟到砖红色。管装比罐装保存更久。
Mild chili powder温和辣椒粉Indian chili powder is pure ground chile, hotter than US chili powder; Kashmiri chili powder gives rogan josh its red color with gentle heat.印度辣椒粉是纯辣椒磨的，比美式辣椒粉辣；克什米尔辣椒粉颜色红、辣度温和，是罗根乔希的红色来源。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
5-liter heavy pot with lid, tongs, wooden spoon5升带盖厚锅、夹子、木勺
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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