3770 fewer kilojoules makes this your better chicken curry recipe!

Indian restaurants cook curry in ghee (clarified butter), one portion of which has (a crazy) 50g of saturated fat. Make a healthy masala that tastes just as good using one bit of prep: leave sliced chicken in a ziploc bag with yoghurt and lemon juice overnight. Then, when cooking, fry it in masala paste, adding low-fat coconut milk. Finally, switch rice for cauliflower: “Pulse six florets in a processor for 10 seconds,” says nutritionist Christine Bailey. It comes out like rice but with no carby glycaemic load.

Your local takeaway joint’s curry: Calories 1401 = 5 842 Kilojoules

The MH Chicken Curry Recipe: Calories 512 = 2 135 Kilojoules

Chicken Curry

Serves 2 –  4


4 skinless chicken breasts, sliced into strips

2 tbsp chicken korma spice

½ cup low-fat plain yoghurt

1 tbsp sunflower oil

1 onion, finely chopped

2 tsp crushed garlic

2 tsp grated ginger

½ cup low-fat coconut cream

½ cup light vegetable stock or water


Rub the chicken with the spice and toss through the yoghurt.

Marinate for at least 2 hours or overnight.

Heat the oil to a large pot and sauté the onion, garlic and ginger over a medium heat for 5 minutes or until soft.

Add the chicken and yoghurt and cook for a further 5 minutes.

Add the stock and simmer for 15 minutes.

Add the coconut milk and simmer for another 10 minutes.

Serve immediately with cauliflower rice.

Cauliflower Rice


500g of cauliflower florets

1 finely chopped onion

2 tbsp olive oil

1 tsp black mustard seeds

1 tsp ground coriander

1 tsp cumin

1 bruised cardamom pod

Pinch of cinnamon


Place the cauliflower into a food processor and pulse to a course texture or until it resembles grains of rice.

Set aside.

Heat the oil in a large pan and sauté the onion for 5 minutes or until soft.

Add the mustard seeds, ground coriander, cumin, cardamom and cinnamon and cook for a further 5 minutes.

Add the cauliflower and cook for 5 minutes. Season to taste and serve with the curry