Healthy Chicken and Vegetable Curry

Such a great mid-week meal to cheer up January. It’s healthy but won’t leave you feeling hungry.

Tomato is the base of the sauce to keep it on the lighter side. Coriander, cumin, garlic, chilli and ginger bring the flavour. Bulk it out with as much veg as you like to pack in the vitamins and fill you up. I like peas and courgettes. Lentils for added texture and protein. This is one I make on repeat.

Serves 4

Ingredients

4 chicken breasts

1 cup of frozen peas

1 onion – diced

Thumb size piece of ginger – grated

1 red chilli – thinly sliced

Half tablespoon ground coriander

Half tablespoon ground cumin

1 tablespoon medium curry powder

1.5 tins of chopped tomatoes

2 cloves garlic

1 tablespoon mango chutney

1 courgette – sliced into discs

Pinch of salt

Carton of ready cooked lentils – drained 230g

Half cup of water

Glug of ground nut oil

Method

Cook your diced onions in the glug of ground nut oil until they start to soften. Now add your ginger, chilli, garlic and 2 tablespoons water along with your spices, salt and chicken cubes and courgette.

Continue to cook for another 5 minutes or so, stirring all the while.

Pour in your tomatoes, peas and lentils and simmer for approximately 25 minutes until the chicken is cooked through and the courgette is tender.

Stir in your mango chutney to add a little sweetness and your water to loosen. Stir to fully combine and serve with white rice, chapatis and extra mango chutney.


Chicken Bhuna

I can’t get enough curry recipes into my repertoire. We all love curry in our family even the children so I’m forever making it and experimenting with new versions. It’s such an easy dinner to make and share when you have a get together.

This chicken bhuna is rich, spicy and packed with flavour. Serving with mango chutney is compulsory along with some fluffy naan breads and basmati rice. I leave it all on the side and everyone helps themselves. Some more so than others!

Serves 4

Ingredients

1 medium onion – diced

4 chicken breasts – chopped into pieces

3 cloves garlic – minced

Tin of chopped tomatoes

1 tablespoon tomato pureé

1 tablespoon curry powder

1 tablespoon garam masala

1 teaspoon ground cumin

2 teaspoons chilli powder

Glug of ground nut oil

1 teaspoon ground ginger

Method

Pan fry your diced onions in ground nut oil for a minute over a low heat. Add your spices and garlic. Cook your onions low and slow until fully softened. This part really helps enhance the flavour of the curry.

Add your tomatoes and tomato pureé and simmer for half an hour or so. Add your chicken pieces and simmer for another 20 minutes until fully cooked through.


Chicken Tindian Curry

Can you tell I’m addicted to making curries? It’s our favourite food and the whole family eats it which is always a bonus. This is similar to my prawn version but the swap for chicken and the lentil addition makes it a lot more filling and a nice change.

I don’t know about you but if I can’t have mango chutney with a curry I’d rather not have it. Rather like going to Mcdonalds when they forget to give you the sauce for the nuggets! Fuming! You get what I’m saying. Add your mango chutney to the side, fluffy naan bread or crunchy poppadoms and this is on a level with the takeaway and nowhere near as many calories.

Serves 4

Ingredients

Half tin of chopped tomatoes

1 onion – thinly sliced

2 garlic cloves – minced

1 teaspoon ground coriander

Half teaspoons chilli powder

Half teaspoons turmeric

Half teaspoon salt

4 chicken breasts

125g asparagus

Half tin of coconut milk

1 teaspoon light soft brown sugar

Tablespoon ground nut oil

Can of ready cooked lentils

1 whole lime

Method

Pan fry your thinly sliced onions in your pan over a medium heat with the ground nut oil.

As the onions begin to soften add the garlic and all the spices. Now add your chicken strips and pan fry until almost cooked. You might want to add a dash more oil.

Add the chopped asparagus and tomatoes giving a good stir to combine. Now add the coconut milk and stir some more.

Once the chicken is fully cooked add your lentils and simmer gently for 10 minutes or so.

Finally squeeze in the juice of half a lime and stir in a teaspoon of light soft brown sugar.

Tip: Fabulous served with naan bread, mango chutney and coconut rice


Quick and Easy Chicken and Vegetable Curry

I’m always making curry’s. This one is a favourite. Low fat but tastes amazing. I’d say above average amount of spice but won’t have you reaching to knock back glasses of water. You can sneak in veg the kids wouldn’t normally eat as they tend not to be so fussy when they are hidden in the curry.

I serve it as always with mango chutney to give a hint of sweetness. I add a few cardamom pods to my basmati rice while it’s cooking for a bit of fragrance.

Serves 4

Ingredients

3 chicken breasts – cut into strips

Tin of tomatoes

Cup of frozen sweetcorn

A couple of tenderstem broccoli stalks

3 tablespoons medium curry powder

1 onion – diced

1 teaspoon brown sugar

3 cloves garlic – minced

Thumb sized ginger – grated

Basmati rice to serve with a few cardamom pods for fragrance

Mango chutney

Glug or 2 of oil – I used ground nut or vegetable

Method

This delicious curry couldn’t be simpler. I often make it when I’m busy during the week and pushed for time. It’s something we have often. I always start by cooking my rice at the same time as I’m making my curry as it will stand on the hob with the lid on and still be steaming hot when you are ready to serve your curry.

Start by heating a glug of oil in a large wide pan. When the oil is hot add your onions, minced garlic and grated ginger. You need to cook over a low heat to really soften the onions and cook them down as they hold all the flavour. When the onions are looking soft and fully cooked set them aside into a bowl with a slotted spoon keeping the oil still in the pan.

You may like to add another glug of oil and when it is gently sizzling add your chicken strips and a tablespoon of the curry powder. Move these around the pan with your wooden spoon for around 10 minutes or so until they are cooked through. The oil will still be full of the garlicky, ginger flavour in the oil and will add to the flavour of your chicken. Add your onions back in.

Now add the rest of your curry powder, tinned tomatoes and sweetcorn.

Simmer gently for another 10 minutes. At the start of this time place your broccoli on a plate and cover with cling film, pierce it and steam in the microwave for a minute or so just to speed up it’s cooking time. Now chop it and add it to the curry.

Just before the end of cooking time add your teaspoon of brown sugar, stirring through to sweeten the curry.

Tip: Add a few cardamom pods to your rice or a cinnamon stick for a bit of fragrance.


Chicken Pasanda

This curry was divine. Creamy coconut milk based sauce that’s so mild and gentle on spice it’s great for all the family.

Warm peshwari naan bread on the side is a match made in heaven. If you love coconut, then this is definitely a curry you will love.

Serves 4

Ingredients

4 chicken breasts

1 can coconut milk – full fat

150ml double cream

2 cloves garlic – minced

1/4 teaspoon cinnamon

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon garam masala

1/4 teaspoon salt

1 teaspoon ground coriander

1 tablespoon ground nut oil

1 onion – diced

1 teaspoon light brown sugar

3 tablespoons evaporated milk

1 tablespoon cornflour

Sprinkle of almonds to serve

Method

Add oil to a large pan and over a medium heat pan fry the onions until soft and translucent.

Add garlic and ginger, stirring to combine and then add your lovely spices, stirring all the while.

Now add the chicken and coat in all the spices and pour over the coconut milk. Allow to simmer gently for approx 10 minutes until the chicken is fully cooked through.

Scoop out around an egg cup full of the sauce and mix in your cornflour. Transfer back to the pan and mix thoroughly. This will gently thicken the sauce.

Finally add in your evaporated milk and brown sugar, stirring to combine. This gives the curry it’s gentle sweetness.

Sprinkle over a few toasted almond flakes to serve.

Tip: Serve with fluffy white rice, naan of choice and mango chutney for added delight.


Beef Massaman Curry

We love ordering beef massaman curry from the Thai takeaway.

This version is so authentic and it’s lovely served with coconut rice. I slow roast the beef so it falls apart which is the only way to have this curry in my opinion. It’s a creamy, mild curry that’s great for all the family.

Serves 4

Ingredients

1 tablespoon ground nut oil

800g beef cubes

1 can coconut milk – full fat

4 tablespoons massaman curry paste

1 cup water

8 baby potatoes – halved

1 onion – sliced thinly

1 cinnamon stick

50g cashews

1 tablespoon tamarind paste

1 teaspoon light soft brown sugar

1 tablespoon fish sauce

x2 tablespoons dessicated coconut

1 tablespoon cornflour

Method

Pre heat oven to 180c / 160c fan

Add ground nut oil to a heavy bottomed pan. I use a wok. Once you have head the oil add the massaman curry paste. Add the onions to soften slightly.

Add the beef cubes and brown them.

Now add the coconut milk and potato halves, tamarind cinnamon, fish sauce and dessicated coconut.

Transfer to a large cooking pot and put on the lid adding a cup of water and a cinnamon stick.

Cook slowly in the centre of the oven for 2 hours. Test the meat a little before the end of cooking time to ensure it is tender and falls apart if not you may need to add on 10 minutes or so cooking time until this happens.

When the meat is tender, scoop out an eggcup amount of juice and add the cornflour to it, mixing to combine. Add this back into the curry to thicken it a little. Stir in the brown sugar and the cashews and serve with your rice of choice. I like coconut.


King Prawn Tindian Curry

I’ve been obsessing over creating asparagus recipes lately and you are going to love this one. Coconut milk and tomatoes form the base of the sauce of this curry.

I wanted the creaminess of the coconut milk to go with the prawns and asparagus and the lower calorific value of the tomatoes so I compromised and used half and half. The result tastes somewhere between a Thai and an Indian curry and makes such a lovely change.

Serves 4

Ingredients

Half tin of chopped tomatoes

1 onion – thinly sliced

2 garlic cloves – minced

1 teaspoon ground coriander

Half teaspoons chilli powder

Half teaspoons turmeric

Half teaspoon salt

165g king prawns

125g asparagus

Half tin of coconut milk

1 teaspoon light soft brown sugar

Tablespoon ground nut oil

Method

Pan fry your thinly sliced onions in your pan over a medium heat with the ground nut oil.

As the onions begin to soften add all the spices.

Add the tomatoes giving a good stir to combine. Now add the coconut milk and stir some more.

Add your prawns and simmer gently for another 4 minutes or so, just so the prawns turn their lovely pink colour.

Finally squeeze in the juice of half a lime and stir in a teaspoon of light soft brown sugar.

Tip: I serve with fluffy white coconut rice, some pillowy naan breads and mango chutney.


Vegetable Dhansak

A delicious curry for meat free Monday, it’s also vegan. Vegetable Dhansak, bursting with delicious spices, vegetables and lentils. A healthy low calorie curry as a tomato based sauce.

This reminds me of my childhood as this is what my Mum and Dad always ordered from the take away. I’ve eaten Indian food for as long as I can remember, as hard as it is to choose it’s my favourite cuisine.

The flavour is really authentic and the addition of curry leaves really lifts the recipe. A sweet and rich curry sauce that has just the right amount of heat. I really hope you try it and enjoy it as much as we did.

Serves 4

Ingredients

1 teaspoon garam masala

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon chilli powder

1 teaspoon ground tumeric

1/2 teaspoon ground cardamom

1/4 teaspoon ground cloves

1 teaspoon ginger paste

1 teaspoon fenugreek leaves

4 curry leaves

Salt and cracked black pepper to season

2 tablespoons ground nut oil

200ml water

1 onion – diced

Tin of chopped tomatoes

3 garlic cloves – minced

75g red lentils

1 tablespoon brown sugar

Cup of sweetcorn

Cup of frozen peas

1 small broccoli – chopped into small florets

Rice, naan bread, mango chutney and fresh coriander to serve

Method

In a large pan add your lentils, chilli, garam masala, ground coriander, cumin, turmeric, cardamom, cloves, ginger paste and curry leaves and pour over your water, tomatoes and broccoli. Start to simmer gently giving a little stir every now and then.

Meanwhile in a separate large pan add your ground nut oil and slowly pan fry your diced onions until soft and translucent, stirring all the time. After a minute add your mixed garlic. Keep stirring.

Now add your onions to the lentil mix and the sweetcorn and peas.

Simmer gently for 20 minutes or so until the vegetables are cooked through, season, swirl through your fenugreek and brown sugar.

Serve with fluffy white rice, naan bread and fresh coriander for extra delight.

Tip: Add a few cardamom pods to your rice while it’s cooking to add a fragrant flavour.


Thai Green Curry

I’ve been getting lots of requests for a Thai green curry recipe. Everyone is missing going to restaurants so much. Here’s my take on recreating the fragrant dish.

So creamy and aromatic, I will definitely be adding this to my curry repertoire.

Ingredients

4 chicken breasts

Can of coconut milk – full fat only please

2 tablespoons vegetable oil

2 tablespoons thai green curry paste

1 tablespoon lemon grass paste

2 teaspoons fish sauce

200ml chicken stock

100g mange tout

100g baby corn

Juice of half a lime

2 cloves garlic – minced

Fresh ginger – a thumb sized piece, grated

Pinch of salt to season

Red chilli to serve

Wedge of lime each to serve

Method

Start by frying off the thai green curry paste in your vegetable oil over a low heat. Add your garlic, ginger and lemongrass paste. Keep stirring for a couple of minutes.

Add your coconut milk and stir fully to combine. I’m always up for cutting calories if it doesn’t affect the taste of the dish too much but this is one occasion where you really can’t afford to. If you use low fat coconut milk it will lack flavour so just go with the full fat and make it less often!

Add your chicken stock, stirring once again to combine. I used stock from a cooked chicken boiled up but you could use what you have.

Add your fish sauce. Don’t be scared of the sound of this as it enhances a Thai dish and the taste is disguised once the dish is fully cooked.

Now add your chicken pieces and simmer gently for 10 minutes or so until fully cooked through. Add your mange tout and baby corn and simmer for another 5 minutes until tender.

Squeeze in half a lime, taste and season to your liking.

Tip: I serve with fragrant rice, sliced red chilli on top and a wedge of lime to squeeze on.


Chicken and Mushroom Curry

This is a mild and delicious, family friendly curry with a coconut milk based sauce. I added cinnamon and cardamom that was kindly gifted to me by Sizl. They lifted the sauce beautifully and the addition of cinnamon added comfort. Serve it with fluffy white rice and some fresh coriander for added delightfulness.

Serves 4

Ingredients

3 chicken breasts – diced

10 mushrooms – cut into halves

1 tin of coconut milk

A couple of glugs of olive oil

3 tablespoons curry powder

1 teaspoons cinnamon

1 chopped onion

6 cardamom pods – grind and keep the seeds and disregard the pods

1 teaspoon lemongrass purée

1 tablespoon cornflour

2 teaspoons light brown sugar

Method

Mix up your spices and lemongrass purée in a large mixing bowl.

Pan fry your diced onion and mushrooms in a little oil to soften and set aside.

Add a glug of oil and add your chicken and spice mix and pan fry until the chicken is browned.

Add your coconut milk and your onions and mushrooms back into the pan and stir.

Simmer for twenty minutes until the chicken is cooked fully.

Ladle off about an egg cup sized amount of sauce and mix in your cornflour to form a paste. Tip this back into the pan and stir well to combine. This will thicken the sauce.

Finally stir in your light brown sugar. This gives the curry a delicate sweetness that compliments the coconut and cinnamon flavour.