Speedy Healthy Curry

This curry is a particular favourite of my son’s and I taught him to cook it before he left home for his life at university.

We love it because it’s quick, healthy and versatile.

Any meat can be used and it can also be adapted for vegetarians by replacing the meat with Quorn or Tofu.

 

 

Here are the ingredients for 3 people:

– 3 chicken breast fillets, skin removed & diced
– 1 large yellow onion, sliced
– 2/3 tbsps. medium curry powder, depending on your preference
– a generous glug of light olive oil or some coconut oil
– a 400g tin of chopped tomatoes
– a couple of handfuls of frozen mixed veg.
– 2/3 tbsps. ground almonds
– 225g rice, 75g per person
(you can use whatever rice you like, basmati, wild, brown, long grain)

 

 

Heat a non-stick saute pan, which will need a lid, like this one ProCook Gourmet Non Stick Saute Pan & Lid 28cm / 3.7L

 

When hot, add the curry powder to dry fry but not burn, for a minute or so. This brings out the flavours of the spices.

 

 

 

 

 

 

Add the oil and mix to a paste.

 

 

 

 

 

Then add the onion and fry on a medium heat, stirring regularly, until soft and slightly transparent (about 2 minutes or so)

 

 

Place a saucepan of water on to boil, ready for the rice.

 

 

 

Add the chicken, or whatever alternative you choose, to the onion and fry on a medium heat, stirring occasionally until all sides are seared and starting to brown slightly.

 

 

 

 

 

Add the tomatoes, fill the empty can with cold water and add this to the pan too. This will provide the stock to cook the meat in.

Cover and simmer for about 20 minutes.

 

 

 

At the same time, add the rice to the boiling water and turn down the heat to allow to bubble away gently. Cook for however long the packet tells you to.

 

 

About 10 minutes before the end of cooking time, add the frozen mixed veg to the curry.

(This is an easy way for all you students to get some of your five a day whilst at uni!)

 

 

 

 

If you find, near to the end of the cooking time, that there is still a lot of juice left in the pan you can turn up the heat to allow it to boil and the sauce will reduce.

 

 

About 5 minutes before serving the curry, add the ground almonds and stir in. This will help to thicken the sauce. You can add more or less depending on how much juice is left.

 

 

 

 

Serve with rice and a generous dollop of Mango Chutney!

Other alternatives that you could add are:
Button mushrooms
Green or red peppers
Green beans
Frozen peas
Coconut milk (during the last 5/10 minutes of cooking time)

There you go! You have a quick, healthy, as well as tasty meal, which is ideal to prepare ahead of time when you have company coming. And the students amongst you can eat healthily and teach all your house mates how to cook a Friday night curry!

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