Recipe: Authentic Chicken Curry

“Fancy a curry? Why not try making your own? This is a much healthier alternative to a takeaway and will most probably taste even better.”

Nutritional Information (per serving)

  • 514 calories
  • 52g carbs
  • 54g protein
  • 10g fat

Ingredients

  • 1 tbsp cumin seeds
  • 1 tbsp ghee or coconut oil
  • 5 medium sized onions, diced
  • 5-10 garlic cloves, finely chopped
  • 1-2 inch piece fresh ginger,
  • peeled and finely chopped
  • 5 green chillis, finely chopped
  • 600g fresh chicken breast, diced (or use vegetarian chicken)
  • 2 tbsps ground turmeric
  • 1 tbsp garam masala
  • 1 tbsp meat masala
  • 1 tbsp sea salt flakes
  • 1 x 400g tin chopped tomatoes
  • 50ml cold fresh water
  • 30g per person uncooked basmati rice
  • 30g per person cauliflower, finely chopped
  • handful fresh coriander, finely chopped

Directions

  • In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.
  • Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
  • Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
  • Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain. Serve garnished with coriander.

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Serves: 4

Prep time: 25-30mins

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Recipe: Spicy Thai burgers

“These burgers will taste and look authentic, perfect to show off your cooking skills for a dinner party or barbecue!”

Nutritional Information (Per burger/side dish)

  • 154 Calories/156 Calories
  • 1g Carbs/35g Carbs
  • 33g Protein/4g Protein
  • 2g Fat/0g Fat

Ingredients

Spicy Thai burgers1

For the burgers:

  • 450g lean turkey mince/low fat veg mince
  • 1 medium sized egg
  • 20g fresh coriander, finely chopped, plus extra to garnish
  • 1 green chilli, finely sliced
  • 2 spring onions, finely sliced
  • 1 tsp Thai 7 spice seasoning
  • Half a small red onion, finely chopped
  • Slice of fresh lime to garnish

For the vegetable side dishes

  • 2 large sweet potatoes
  • 1 tsp ground cinnamon
  • 10 cherry tomatoes, sliced in half
  • 50g baby lead spinach

Directions

  • Preheat oven to 175 ̊C/350 ̊F.
  • In a large bowl, mash up the mince,
    using a masher or your hands. Add the
    remaining burger ingredients and mix well until well combined. Shape the mixture into 5 patties, then transfer to a lightly greased baking tray. Oven cook for 10 minutes. Turn over and cook for a 10-15 minutes. The juices will run clear when cooked.
  • For the vegetable side dishes: Bake the
    sweet potatoes in the oven for 45 minutes or until soft. Using a fork, scrape the contents of the potatoes into a bowl. Discard the skin. Mash thoroughly and season well. Stir in the cinnamon.
  • Pour cold water into a non-stick frying pan (just enough to cover the base).  Add the tomatoes and cook gently for 2 minutes, stirring frequently. Add the spinach and wilt gently.

Spicy Thai burgers2

Makes 5 burgers and 3 servings on mash and veg

Preparation Time: 1hr 30 mins

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Recipe: Fragrant Spiced Chicken

“This low-calorie high-protein dish looks and tastes professionally made, a perfect end-of-the-day meal for hot summer days!”

Nutritional Information (Per Serving)

  • 143 Calories
  • 15g Carbs
  • 19g Protein
  • 3g Fat

Ingredients

Fragrant spiced chicken1

  • 1 tsp organic butter or coconut oil
  • 1 large white onion, diced
  • 1 tsp fresh ginger, finely chopped
  • 6 garlic cloves, finely chopped
  • 1 red bell pepper, diced
  • 275g fresh chicken breast (or use
    vegetarian chicken*), diced
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground cinnamon
  • 1 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp Himalayan pink salt

Directions

  • Melt the butter / oil in a large pan over a
    gentle heat. Add the onion and sauté for
    around 5 minutes until soft.
  • Add the ginger, garlic and pepper and cook
    for 5 minutes, stirring occasionally.
  • Add the chicken, spices and salt and cook
    for 10 minutes, stirring frequently.
  • Serve on a bed of finely chopped, mashed
    kohlrabi or cabbage and garden peas.

Serves: 2

Preparation Time: 20 minutes

Fragrant spiced chicken2

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