Whoever thinks they can fit an indian curry into their macros is crazy, right? Not anymore! Here it is, complete with the same satisfying creaminess that your favourite local takeaway offers and all for less than £1.50 per serving!
This recipe is low in fat with just 2g per serving. We have nothing against consuming dietary fats, this is just a great way to increase carbs and protein to hit whatever macros you are aiming for over the course of the day!
Packed with macro friendly ingredients such as ginger, which increases nutrient absorption, and chilli, which boosts metabolism, our take on one of Britain’s favourite takeaways is a guilt-free taste sensation. On top of that, this healthy chicken curry is totally reheatable, so chuck some in a tupperware and keep your diet on track even when you’re out and about!
With little adaptations here and there, you can create a perfectly flavoured healthy chicken curry to meet both your body’s and taste buds’ needs – so empty out the spice cupboard, get your pans out and get cooking!
Servings: 1 curry
Macros: Calories 395 kcal, Protein 35g, Carbs 27g, Fat 2g
Macros (with 100g rice): 446 kcal, Protein 37g, Carbs 51g, Fat 3g
- 100g chicken (of your choice)
- 200g chopped tomatoes
- 125g fat free natural yoghurt
- 30g onion
- 5g (¼ medium) red chilli pepper
- 1 tsp fresh garlic
- 1tsp ginger root, 1tsp turmeric
- 1 ½ tsp cumin
- ½ tsp paprika
- 1tsp chilli powder
- 1tsp flour (preferably wholemeal)
Remember if you’d like a slightly milder or hotter curry, simply reduce/increase the quantity of spices and chilli you add.
- £1.35 to make the recipe
- £8.29 to buy all of the ingredients
This means you’ll have chicken, chopped tomatoes, natural yoghurt, onion, chilli pepper, garlic, ginger, spices and flour to spare.
- Dice the chicken into mouth sized pieces, chop the chilli very finely after removing the seeds, grate the ginger and garlic and prepare all of the spices in a small bowl.
- Fry off the chicken in a hot pan until cooked through, reduce the heat and add the onion, ginger, garlic and chilli and continue to gently fry on a medium heat. (If you are serving the curry with rice, now is a good time to boil some up in another pan!).
- Combine the spices with the chopped tomatoes and add to the pan. Bring the contents of the pan to the boil then leave to simmer.
When cooking with yoghurt, it can curdle due to its high protein content. There are a few ways to reduce the chances of this:
– Add a teaspoon of plain flour to the yoghurt and mix until it is combined smoothly. The high starch content of the flour helps the protein in the yoghurt maintain combined.
– Before cooking with the yoghurt, ensure it is at room temperature. Drastic changes in temperature promote the curdling of the yoghurt.
– Lower the temperature of the pan when adding the yoghurt.
– Finally, curdling can also be reduced by slowly introducing small amounts of the sauce to the yoghurt, rather than the other way round.
- Combine the yoghurt with the rest of the curry, bearing in mind a few of the above tips and slowly bring back to the boil.
- Serve up your healthy chicken curry with sides of your choice (we recommend our aromatic pilau rice), and enjoy!