Here’s a great healthy curry for those of you who can’t resist a good Indian! This one is courtesy of Punit Rawal who posted this in our private RNT group recently.

RECIPE INFORMATION:

Name of dish: Chicken Thigh Indian Curry
Type of meal: Dinner
Dietary info: Non-Vegetarian
Time to prepare: 10 minutes
Time to cook: 20 minutes
Serves:  1

MACROS:

Protein in g: 50
Fat in g: 25
Carbs in g:  45

INGREDIENTS:

250g 10% Fat Chicken Thigh

Low Cal Extra Virgin Olive Oil Spray

Handful of Mustard Seeds and Cumin

1/2 Chopped Onion

150g Spinach

1 tsp Pathak’s Tandoori Paste

Tomato Passata

Garam Masala Powder

60g Basmati Rice

INSTRUCTIONS:

1. Put 5 sprays of low kcal E-V olive oil on a pan with medium heat and put a handful of mustard seeds and cumin in until they start popping.
2. Add half a chopped onion
3. Marinate the chicken in the Pathak’s paste, add it in
4. Add a ‘dollop’ of tomato passata and a tablespoon of boiling water
5. Boil the spinach and when the chicken is ¾ cooked, mix it into the chicken
6. Add some garam masala and stir it in
7. Reduce the heat to a simmer until the sauce thickens
8. Cook the rice
9. Serve the chicken with rice and optional salad bowl (as pictured!) Enjoy!

Are there any general substitutions that can be made? (vegetarian or meat options, depending):
Lower-carb?  Simply reduce or eliminate the rice.
Lower fat ? Lower the fat intake, opt for chicken breast instead of thigh.
Vegetarian or vegan? Try tofu with it.
Muscle-building? You may want to bump the carbs up!