More Useful Stuff
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
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.
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.
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